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Have a No-Weight Gain Holiday Season
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Holiday parties and family gatherings are usually food fests that tempt you to overindulge then, gain weight. Here are 3 simple tips to help you avoid getting that “Holiday Hangover” muffin top bulge.
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- Weight yourself once a week on Mondays at the same time, because Mondays come right after the weekend. If you gain more than 2-3 pounds in a week, increase your exercise, especially cardio-core, and decrease your food intake until you get back down to your regular, pre-holiday comfortable weight. Taking an extra long power walk on the weekend holding 2 pound dumb bells in your hand should while keeping my Crunchless Abs Postural Set-Up, help you peel the pounds off fast.
- Before going out to a party have a low Calorie, high protein, and high volume snack. This will fill you up so you won’t be as tempted to overeat and over drink. I recommend 2 ounces of lean roasted turkey with a cup of my master vegetable slimming soup or 6 ounces of one of my high protein, low calorie smoothies from my SOUPer Slim Diet ebook. The Late Harvest Pumpkin Smoothie is perfect for this time of year, and it’s in Make Healthy’s recipe section.
- Use a salad plate instead of a regular plate at the buffet table, and limit yourself to having one serving plate only. Try to stick with veggies, lean meats, and fruits instead of high calorie, high fat cheeses, or sugary, high calorie desserts. If you do decide to indulge in a dessert then, cut it in half (and only eat half)—don’t take it home for later—throw it away.
Below is a chart of the recommended daily Caloric and Nutritional intake most average adults should consume to maintain homeostasis—meaning maintaining your goal weight.
Daily Nutrition and Calorie Intake
Guide for Maintenance*
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Women Ages
25 to 50 |
Women Over
50 |
Men Over
24 |
| Calories |
2,000 |
2,000 or less |
2,700 |
| Protein |
50g |
50g or less |
63g |
| Fat |
65g |
65g or less |
88g or less |
| Saturated Fat |
20g or less |
20g or less |
27g or less |
| Carbohydrates |
304g |
304g or less |
410g |
| Fiber |
25g to 35g |
25g to 35g |
25g to 35g |
| Cholesterol |
300mg or less |
300mg or less |
300mg or less |
| Iron |
18mg |
8mg |
8mg |
| Sodium |
2,300 or less |
1,500mg or less |
2,300 or less |
| Calcium |
1,000mg |
1,200mg |
1,000mg |
*These are recommended values from the ESHA Research Food Processor Nutrition Analysis System, www.ESHA.com. One size does not fit all as lifestyle, age, activity, and stress, etc. greatly influence these numbers. For example, pregnant or breast-feeding women require more Calories, calcium, protein daily. Use the SOUPer Slim Shuffle Guide to easily delete or add Calories if you need them.
If you’d like to have a more accurately prescribed daily Calorie intake number for weight maintenance, I recommend The Mayo Clinic's Daily Caloric Calculator.
Their estimated calculator is somewhat accurate. (This calculator does not include recommended nutrition intake.) I also recommend weighing yourself once a week on the same day as per my principles.
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