Pre-Gaming Nutrition Tips:
- Boost your fluids on days you know may be challenging
- Decide the night before what your next day meals will be. Healthy choices are always easier to make when you are not hungry and it is not the final quarter and you are pressed for time. So, sit down and make your shopping list ahead of time. Heading out to a place you know will be filled with temptation? Eat something before you go, so you are not hungry when you arrive.
- Take some time that works for you over the weekend to prepare your food for the beginning of the week. You will start off feeling in control and ahead of the game. The end of the week is a perfect time for leftovers and omelets filled with whatever may be left in the fridge. Prepare more than you need and freeze portions too for those days that you are in a rush.
- Okay- you know you are going to a friend’s house Sunday for some football, wings and appetizers. Throw in an extra exercise day that week so you feel that you got ready for what you know is coming. Exercising regularly through the holiday season has proven to be the top way to stay in control.
Sleep is underrated! Research shows that people that get a minimum of 7.5 hours of sleep a night can maintain a healthy weight long term. Catch those zzz’s during this food frenzy time of year. It does the body good and will set you up for a better tomorrow.
Rethink the Drink-
The Easiest way to cut calories during the holiday season is to drink only calorie and sugar free beverages. There are tons to choose from. Some ideas are HINT, Crystal Light, Powerade Zero, Vitamin Water Zero, Decaf coffee and decaf tea. Don’t drink your calories.
Keep your routine
- Eat around the same time every day- even during the holidays to maintain control. It is imperative that we keep a regimen and eat meals ~5-6 hours apart. On a day where you may be having extra calories we want our metabolism running high to handle this change. Don’t skip a meal to save calories for what will be coming later. We cannot “bank” calories for a later time!
Plan your splurges ahead of time
- Be in control always. Allow yourself to have two wings or a piece of something small. Stick to the plan you made with yourself to remain in charge of what you are eating.
You feel you have overdone it-
One day and back on track mentality. You have not “blown it”. Power up on protein and vegetables for the next few days to get your head back in the game.
Refocus and make a short term weekly goal for yourself to achieve. Focus on the positives of the things you are doing right and you will be in the right mindset.