Happy Holidays! Studies show that the average person gains 5-10 pounds between Thanksgiving and Christmas. I want to share a few non-conventional tips to avoid gaining weight during this holiday season. With all the holiday treats I’ve been having, I will be following them with you!
- Consider “Intermittent Fasting.” For me, this means eating all my meals in an 8-hour period and fasting for 16 hours.
Why it works: It takes most people 8 to 12 hours for their body to burn the sugar stored as glycogen. Most people never deplete their glycogen stores because they eat three or more meals a day. This teaches your body to burn sugar as your primary fuel and effectively shuts off your ability to use fat as a fuel. When Intermittent fasting, you can & should still eat the same amount you’d eat in a normal day… the only difference is that you’re eating in a more compressed time frame. Eating in an 8-hour window with daily fasting of 16 hours allows for twice the minimum required time to deplete your glycogen stores and allows your body to start shifting into fat burning mode. Please keep in mind that proper nutrition becomes even more important when you’re fasting and/or cutting calories, so you really want to address your food choices before you try any form of fasting. For more information on Intermittent Fasting, check this out!
- Try Insanity Max 30. We all have our excuses for skipping a workout, but lack of time seems to be the #1 reason. With Insanity Max 30, you can get an efficient, fat-burning workout in just 30 minutes with no equipment necessary. Please don’t hesitate to join my challenge group, work with me privately, or ask me any questions about Beachbody/Insanity Max.
Why it works: Insanity Max 30 uses a High Intensity Interval Training method (HIIT). HIIT can increase VO2 max (maximal oxygen consumption). You want this number to be high because it enables the body to use more fat as fuel instead of glucose. It also increases POC (excess post-exercise oxygen consumption), resulting in an elevated fat loss state for up to 24 hours after you finish your workout – something you won’t get from lower intensity exercise. To learn more click here.
- Add lemon to your meal or water.
Why it works: This almost effortless habit helps to keep your glucose levels stable and blunts insulin response during a meal.
- Take a Garlic extract supplement. I recommend using an aged-garlic extract (AGE) with high allicin potential that includes all constituent parts, including S-Allyl cysteine. If you are going the whole-food route, use it in your cooking! Talk to your doctor before taking this supplement.
Why it works: Allicin (a major biologically active component of garlic), if delivered in a stable form, appears to have the ability to inhibit fat regain.
- Start the day out with Shakeology. Mayo Clinic nutritionist Katherine Zeratsky writes that using protein shakes as meal replacements can help you lose weight.
Why it works: Zeratsky writes, “Protein-rich foods tend to provide a lasting feeling of fullness that other nutrients do not, so by loading up on protein at breakfast, you may be able to satisfy hunger for a longer period of time with fewer calories.” In a 2010 yearlong study conducted by the Department of Internal Medicine at Germany’s University of Ulm, subjects with metabolic syndrome who consumed protein shakes as meal replacements “achieved significant weight loss” and experienced fewer complications from metabolic syndrome. Let me know if you’d like a free sample! There are over 5 different flavors to choose from (including vegan options!). To learn more about Shakeology, click here.
I hope you can benefit from at least one of these tips. As a Team Beachbody Coach and certified personal trainer/nutrition specialist, I am always learning and working hard to improve. Please let me know if you have any questions! Wishing you a HAPPY DECEMBER AND NEW YEAR! Thank you all for your ongoing support.