652: How to Actually Lose Weight This Holiday Season

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Summary of episode:

With Thanksgiving coming up, it’s typically the beginning of most peoples fitness downhill journey. Listen to thee tips and don’t be the person that consistently struggles.

Listed points:

(02:35) 1- Set Realistic Goals

• Rather than aiming for significant weight loss, focus on maintaining your current weight or setting a modest goal (like losing 1-2 pounds a month).
• This way, you avoid the “all or nothing” mindset that can lead to overindulgence if you slip up.

(05:42) 2- Plan Ahead for Events

• Before holiday gatherings, eat a small, balanced snack with protein, fiber, and healthy fat, like Greek yogurt with nuts or a small handful of veggies with hummus. This can prevent overeating once you're there.
• Choose one or two treats you’re really excited about and savor them instead of sampling everything.

(09:14) 3- Be Strategic with Portions

• Try using a smaller plate, and aim to fill half with vegetables or a salad before adding protein and sides. You’ll get a balanced, satisfying meal without going overboard.
• Focus on eating until you’re satisfied, not stuffed, and keep portions of high-calorie foods moderate.

(09:58) 4- SEPARATION SEASON! It’s a holiday, not holi-month.

(10:43) 5- Stay Active, Even in Small Ways

• Maintain your usual workout routine, even if you have to shorten sessions. Regular activity will help with weight management and keep you feeling good.
• If formal exercise isn’t an option, try short walks after meals, take the stairs, or do bodyweight exercises at home.

(11:41) 6- Practice Saying “No” Gently

• Holiday gatherings often come with pressure to eat, but it’s okay to politely say “No, thank you” if you’re not hungry or not interested. People will respect your choices.

(12:59) 7- Limit Mindless Snacking

• Try to eat meals without distractions (like your phone or TV) and take the time to chew and savor each bite.
• Enjoy your favorite treats but try the “three-bite rule” — take three mindful bites to get the flavor and experience, then step away if you’re feeling satisfied.
• Alternatively, split a dessert with a friend or family member to avoid overindulging.

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