Fitness: Ask The Expert
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SM ART
dinner-sized plates for the main food and smaller dessert plates. Grab a dessert plate for all your party food. Studies show that people eat less when using smaller plates.
S T RAT EGIES
Holiday Party
FOR
7.
BE SMART ABOUT ALCOHOL Limit your intake and pass on the drinks with sugary mixes. Try instead to sip on dry red wine, or liquor with soda water. It’s also helpful to alternate each glass of alcohol with a glass of water.
8.
DON’T SKIP MEALS ON PARTY DAYS TO “SAVE” CALORIES It’s tempting to eat very little during the day of a party to “save” the calories for later. But that almost always backfires. It’s too hard to eat in moderation when you’re hungry and have been deprived of healthy fuel all day.
9.
TRY THE THREE-BITE RULE Research shows that the first few bites of any dish are the most satisfying. Some people find success with a three-bite rule — slowly eat and enjoy three bites of your favorite foods and then try to leave it at that.
TEMPTATIONS
by Jesse J. Leyva, Owner of Jesse James Fit & Outlaw Fitcamp
I
t’s well-known that people typically gain weight during the holiday season. But it’s not dinners at home that are the problem, it’s all the parties, work functions, family gatherings, etc. that take place this time of year.
It can just be too much temptation. According to research by the National Institutes of Health, the vast majority of people will never lose the weight they gain during the holiday season! There are things you can do before you head to your holiday gatherings to help you from overindulging.
1.
INDULGE A LITTLE
We’ll start with one you’ll like — let
4.
full of holiday desserts when you’re
treats you only get this time of
hungry. When possible, it’s much
year. The trick is to keep it in
better to eat a small, healthy meal
moderation though!
before heading to a party.
DRINK LOTS OF WATER
Drinking water takes up space in your
5.
HAVE AT LEAST A SNACK OF PROTEIN
stomach, is calorie-free, good for your
BEFORE YOU GO
quickly.
nutritious meal before your party, at
If it’s not possible to have a small
health, and helps you feel full more 3.
It’s too hard to say no to a plate of
delicious hors d’oeuvres or a table
yourself have a bit of the holiday
2.
NEVER GO A PARTY HUNGRY
least try to have a snack of protein
FILL YOUR PLATE WITH THE HEALTHY
before you go. Grab a handful of
STUFF FIRST
nuts, some yogurt, a protein shake, or
When making your plate, fill most of the space with vegetables, fruits,
or salad. This will help keep you from over-indulging on the other stuff.
crackers with cheese. 6.
GRAB THE SMALLER PLATES
A lot of party set-ups will have large
10. TAKE YOUR TIME Eat slowly and before you go back for more, wait 20 to 30 minutes. It takes that long for your stomach to signal your brain that it’s full. If you eat to the point of feeling full, then the feeling of being overfull will kick in soon. But when you wait, you often find that you don’t really want more. ‘Tis the season!
Remember, your health is determined by what you do most of the time, not what you do once in a while. All of us from Jesse James Fit and Outlaw FitCamp wish you happy and healthy holidays! 972.355.2639 • JESSEJAMESFIT.COM | 940.497.6002 • OUTLAWFITCAMP.COM
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NOVEMBER 2020 | LAKE CITIES LIVING | 25
