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Continued Don’t Let ‘Food Pushers’ Lead to Holiday Weight Gain. Despite your best laid plans, your holiday food goals can still go awry thanks to “food pushers” – friends, family members, and co. Here are some tips to fight holiday weight gain: Snack on nuts; Use smaller plates; Roasted veggies vs. mashed or casseroles; Sample a food gift and then pass it on or throw it away; Do an activity with your hands, such as a crossword or knitting, to keep from snacking; Have a.

If you eat less, over time, your stomach will shrink to feel fuller on smaller amounts of food, making you eat less calories, and keep weight off. Try it. While eating at home or out at a local restaurant, take 1/3 off your plate. Reduce all temptation to finish your entire plate by putting some aside.

8 Tips to Avoid Holiday Weight Gain. ffadmin. December 4, 2013. Making a few simple food swaps can really help you side-step a holiday weight gain landmine. For over 25 years, Fat Flush has helped millions of people lose weight and change their lives for the better.

Our easy-to-follow programs incorporate fresh foods and balanced. Setting an attainable goal during your busy holiday schedule will increase the likelihood that you’ll achieve it — and be proud of it. Incorporate movement — Balancing the calories you consume with those you burn is a staple of weight maintenance. So as you fuel up with foods that will naturally give you more energy to move around (i.e., that infamous sugar rush!), capitalize on it. Don’t Gain Weight During the Holidays Moving to maintenance makes it easier to join the fun and stick to your plan for the long run By Kathleen M. Zelman, MPH, RD, LD.

Holiday Weight Gain and How to Fight Back. Let’s face it, this holiday may have been one that wreaked havoc with our training and resulted in unsightly fat gain in our midsection! You may have already jumped on the train this week to get back in shape but even if you haven’t let’s all make a deal to fight back with a vengeance.

People gain weight during the holidays because of an increase in calories and a decrease in exercise. So have some of your catch-up conversations with friends and family while you walk together. Eat more vegetables. The more healthy vegetable dishes you eat, the. Avoid holiday weight gain with a simple strategy.

You can control holiday eating, continue to lose belly fat, and still have fun.Say goodbye to weight gain over the holidays. The months of November and December can be very tough when you are working on making changes in your lifelong eating habits. 5 Ways to Avoid Holiday Weight Gain.

By Marcie Vaske, MS, LN December 11, 2018. As soon as the holiday tunes start playing, the traditions come flooding back. While nostalgic, for many people those holiday traditions equal food.

List of related literature:

Statistics on weight gain throughout the holiday season assert that you might gain 2.3 kilograms (5 pounds) if you don’t keep your hands off the mince pie and figgy pudding.

“The 17 Day Diet Breakthrough Edition” by Dr Mike Moreno
from The 17 Day Diet Breakthrough Edition
by Dr Mike Moreno
Simon & Schuster UK, 2014

lt’s one of the best ways to fight fat gain during the holidays.

“The 17 Day Diet” by Dr Mike Moreno
from The 17 Day Diet
by Dr Mike Moreno
Simon & Schuster UK, 2011

As with everything, keep the fat content of the diet in context—and don’t binge on fat bombs or eat sticks of butter like candy bars!

“The Ketogenic Bible: The Authoritative Guide to Ketosis” by Jacob Wilson, Ryan Lowery
from The Ketogenic Bible: The Authoritative Guide to Ketosis
by Jacob Wilson, Ryan Lowery
Victory Belt Publishing, 2017

Everyone knows about gaining weight around the holidays.

“Calm Energy: How People Regulate Mood with Food and Exercise” by Robert E. Thayer
from Calm Energy: How People Regulate Mood with Food and Exercise
by Robert E. Thayer
Oxford University Press, 2003

Since excessively elevated cortisol levels can signal insulin to shovel the food you eat into fat cells (which is the opposite of what you want to achieve with a ketogenic diet), until you adapt to burning fat, perform lighter exercise sessions.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

And while it is reasonable to plan in advance to eat a little extra, you will certainly gain weight if you go to a lot of parties during the holidays and indulge at each one.

“The Diet Trap Solution: Train Your Brain to Lose Weight and Keep It Off for Good” by Judith S. Beck, Deborah Beck Busis
from The Diet Trap Solution: Train Your Brain to Lose Weight and Keep It Off for Good
by Judith S. Beck, Deborah Beck Busis
Hay House, 2015

Dealing with the real issues—the stresses and inflammatory signals that increase levels of fat-making hormones—allows the weight to fall off much easier and faster, and stay off!

“Visualization for Weight Loss: The Gabriel Method Guide to Using Your Mind to Transform Your Body” by Jon Gabriel
from Visualization for Weight Loss: The Gabriel Method Guide to Using Your Mind to Transform Your Body
by Jon Gabriel
Hay House, 2015

I knew that if I could keep up the pound a week weight loss, my weight would be near a normal BMI by the holidays.

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

To reduce your fat intake, use the principle of substitution and instead eat more low-fat or nonfat foods, such as fruits, vegetables, pastas, and whole grain products.

“Advanced Selling Strategies: The Proven System of Sales Ideas, Methods, and Techniques Used by Top Salespeople” by Brian Tracy
from Advanced Selling Strategies: The Proven System of Sales Ideas, Methods, and Techniques Used by Top Salespeople
by Brian Tracy
Simon & Schuster, 1996

Excessive intake of fat (butter, eggs, oil), sweets (chocolate, pastries) and red meat should be avoided.

“Pharmacology and Pharmacotherapeutics” by R. S. Satoskar, Nirmala Rege, S. D. Bhandarkar
from Pharmacology and Pharmacotherapeutics
by R. S. Satoskar, Nirmala Rege, S. D. Bhandarkar
Elsevier Health Sciences, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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39 comments

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  • Just discovered you and love your videos. Question: how do you stay away from Nigerian foods? It makes me very sad to think about giving it up. And unfortunately calory trackers can’t identify moi moi or ogbobo soup!

  • Any advice for somebody that can only train 2 days out the week and maybe 1 day on weekends? Right now I’m cutting as well but more importantly wondering how should I go about my training is a upper/lower body split fine or should I go at it differently?

  • Hope you find this video useful, I wanted to provide very SIMPLE rule to follow thats helped me in my fitness journey and hopefully some of you might find useful. See Below for the TIME STAMP also �� #BREAKTHEMOULD
    1:06 GOAL SETTING
    5:23 NUTRITION PRINCIPLES
    10:06 MEAL PREP
    14:18 TRAINING PRINCIPLES
    16: 56 TRACK PROGRESS
    19:46 LEARN SOMETHING NEW
    21: 22 SETBACKS
    23: 22 HAVE FUN!

  • man thx for those words, not about trainig by itself but mental things. we all become stronger and stronger by lifting but sometimes keeping myself under the pressure for a long time makes me feel depressed. nice that you are honest with us here and instegram. now i know that its normal and i’m not alone in this

  • apple pie has 61 carbs..i dont think so..having smoked turkey legs broccoli and cheese green bean casserole and maybe a little stuffing with gravy and sliced tomatoes.. happy thanksgiving yall

  • Hey Obi… new to your channel and loving your content. If you had 1 hour to train what would you do? Morning before work or lunch hour routine. A 1 hour total body workout. Vid would be great!! Thanks!!

  • Absolutely brilliant. Needed this sit down, for sure. As someone who’s trained for several years now, I found all your information extremely refreshing! You reminded me of the beauty in working out and being healthy.

  • you forgot the grand daddy of them all ” SLEEP”. the main ingredient, lack of sleep affects will power which may lead you to make wrong meal choices. good video Bruv

  • Nutrient dense foods are the best during pregnancy. I always thought of nutrients and protein as the building blocks the baby needs for complete quality development. So you fill up on nutrient dense foods first before you eat anything else.

  • Thanks man for putting happiness/mental health in the centre as a goal. Didn’t occur to me to use Smart in my fitness. I just winged everything until 2020.going to be a year of gains, and a happier me ��

  • Do you know if eating a good ketogenic diet and fasting 18/6 with nutrient dense food can heal diverticular pockets in the gut?

  • I feel like women should stop being so obsessed with weight gain/weight loss, especially during pregnancy. Focus on growing your baby and nourishing your body. I’m a naturally very petit and thin woman and I enjoyed eating whatever I wanted, whenever I wanted while I was pregnant, and I didn’t focus on something so trivial and honestly superficial. It’s just so sad how this is all majority of people care about these days. I gained over 70 lbs while pregnant and I’m 7 months post partum and lost it all by not doing much. No regrets here, I actually enjoyed my life and didn’t hyper focus on trying to be skinny while pregnant.

  • I️ started off with a normal BMI and at 22 weeks I had gained 3 lbs in 3 weeks in between appointments and my OB told me I️ gained too much weight and a pound a week is too much even though multiple sources online say otherwise ��‍♀️

  • I cant believe how little people blog about this, its such a big thing. Its simple really if you pig out and let yourself go in pregnancy you’ll have it to lose once the baby is here. On top of sleep deprivation and all the rest its a massive task to start losing weight, whereas keeping it real and not overindulging does help you after birth. With my first i went back to the exact same i was before, hopefully this pregnancy will be the same.

  • I am a muscular person and I have eaten “paleo” my whole life, without even knowing it. (Lean meats, protein..garden grown veggies.) I’m grateful for it because it has helped me immensely, and right now I’m trying to get ready to carry twins for my first pregnancy. (2nd pregnancy technically bc I lost the first one) Thank you for making this video

  • I’m 20 week 5days pregnant and has gained 5 kg so far.��
    My belly is way more bigger than what 20 weeks would look like. I’m worried about my weight. ��
    I add up 2 kg every month I go for monthly check up. ��

  • Thanks. Great video. Ive hit a plateau. I’m down 60 pounds in a year. Have much more to lose. But haven’t lost anything in a month. My app, carb manager, is allowing me 1271 calories/day. I’m having a real hard time. It’s not sustainable. I’m starving. Any suggestions??

  • Thanks for sharing! I wish more doctors talked about stuff like this. I have PCOS and started my pregnancy at 195, ended up losing 13 lbs because I got sick in the first trimester. Im now 30wks and haven’t gained weight yet, but I am conscious of what I eat. I follow a low GI diet and it’s been so helpful. I don’t have a lot of the symptoms I did with my first pregnancy and that’s a huge plus in my book!

  • New subscriber! I’m pregnant too❤️ 22 weeks with #5 (highschool sweethearts and teen parents)! You are literally gorgeous�� We have a channel too!

  • Stop Gaining Weight by Making Small Changes��

    Eat two fewer cookies.

    Quench your thirst with sparkling water or a diet soft drink instead of sweetened beverages.

    Leave a few bites of food on your plate.

    Hold the mayonnaise or cheese on your sandwich.

    Switch from whole to fat-free milk.

  • I’m eating healthy, and walking a lot, but my body seems to gain too mugh weight than normal I’m in my 24week and I already have gained 10 kilos. I’m struggling so much because I don’t see myself much fatter I just have my belly, my legs and arms are pretty much the same witch is pretty weird. Anyone have any tips?

  • I am currently about 16 weeks pregnant with my first healthy pregnancy after a miscarriage 2 years ago when I was 21 years old. I regulary exercise, even when I wasn’t pregnant. I just hope exercise will keep my immunity healthy cause I really fear germs.

  • What if you are craving bread? I was on keto and lost 16 pounds so far but I got pregnant. I don’t want to have complications in my pregnancy because I am still in the high weight of 204 lb. I was hoping to be a lot lighter but I am extremely happy to be pregnant cause I had lost three early chemical pregnancies before and I have been trying for 2.5 years for this baby. I just want to keep my weight where it is as much as possible and have no issues such as gestational diabetes or preeclampsia. I am not craving bread yet although I had a sandwich of bred mayo and Tomatoes in between. That is something I craved and it was my first bread since April this year. What to do if I want to make that sandwich again?

  • I miss my Thanksgiving dinners….lot of fond memories over Thanksgiving table….we don’t celebrate this day in Scotland �������������� Happy Thanksgiving to all my American family and friends….

  • How can you eat only what benefits the baby when your cravings are all over the place and when you don’t have time to cook your own cookies?! Unreal for some women! I never craved sweet before getting pregnant and now I can’t start my day without a donut or an apple turnover with my coffee. It pisses me off! )) I’m already like 5 pounds heavier than I’m supposed to be following the link you shared. I’m not getting big anywhere except my belly tho so we’ll see in a couple of months.

  • My pregnancy experiences have been this so far: Ive had 2 babies and am presently pregnant with my 3rd little girl. All my pregnancies I ate nutritionally dense foods. I didnt gain any weight until about 20 weeks and then 1 pound per week after. My first i developed preeclampsia and ended up gaining 35 pounds13 of that in 2 weeks. I was induced early. After all the water and swelling went down i was down 4 pounds under my pre pregnancy weight. I always kept my muscle and my absmy core was very strong so my bump was tiny and i didnt show till 7 months and even then still had abs till the last month. After birth my abs came back immediately. I gained 25 pounds with my 2nd this time a normal healthy pregnancy and delivered naturally at 41 weeks. Again i walked out in my prepregnancy clothes with a flat stomach. I never had to work out or try to lose weight after birth because i gained only the pregnancy weight and maintained my fitness throughout. I always focused on getting nutrition in my diet, limitting or avoiding sugar and simple carbs. If i ate carbs it was whole grain unprocessed and only ate that as filler AFTER i satisfied myself with the nutrient dense foods meat, dairy, vegetables, healthy fats etc. I also hiked often, went swimming and would do simple bodyweight workouts once a week like planks and squats pushups and leg lifts. I mostly just tried to stay active and avoid being sedentary. Also I made sure to keep my core strength the TVA muscle strong. It helped with birth making pushing fast and keeping at bay exhaustion. Having a strong core also prevents the back pain from having a big belly. The utetus has a tendon in the back that is attatched to your spine and if you let your belly hang out to much it will put alot of strain on your spine and cause alot of back pain.

  • So im 15 weeks and have gave into my craving, I was anorexic and I was aneristic because I hated my body. After not eating for so long when i got pregnant the weight came like that im almost 200 pounds. I’m a d cup and have a ass but I feel like a cow and I want to go back to locking myself in my room and not eating. My fiance is supportive and saids im not fat and that im perfect uk all that shit but he has never been with a big girl and he barely touches me and does not come around as much. I just got happeness again and I feel like im losing it just from gaining weight so I truly hope this helps

  • Hey girl! Thanks so much for this video! That chart is amazing!! I always fear that I may be gaining too much weight but my mind’s at ease now �� love the tips! Xoxo,
    J

  • Hey Dr. Nick, I’m just 4 months into KETO. Well in advance I made a Pinterest board with lots of KETO friendly meals, snacks and deserts well before the holiday season so that I can prepare ahead of time. I also made a shopping list so that I can have all of the ingredients on hand so that I can prepare these KETO recipes.

    Wonderful video, I love your energy!

  • I loved this! I am on my fourth pregnancy, 16 weeks now. Eating healthy, and treats in moderation, so so important! I think its great to encourage women to keep up healthy eating habits as they are able. I once heard someone say that during pregnancy is when we should be eating our very best.:) good luck everyone!

  • Or you can always make a good excuse to just skip it, or at least skip the eating part of it.
    During the 28 years of being veg/vegan I got used to not eat on Thanksgiving. Literally not eating anything on the actual dinner as we always visited family who didn’t understand things like “butter is not vegan, nor are eggs”…

    After all that time, now on KETO and eating meat, I am pretty much in the same shoes.. The only part now I could eat would be the turkey…. one of the meats I cannot stand….

    However, KETO people out there: you can probably just eat the bird with some salad.

    And they also always have that artificial looking “block ham” *thing*. Not sure what the hell that thing is but I am 99% sure it is loaded with soy protein and MSG. Back in Europe the official name for that is “machine ham” (not a joke, literal translation)…

    So that in the picture, this year: Sorry, you know I am in IT and Cyber Monday and Black Friday and… I won’t make it……

    Maybe it is a sad thought for many, but after years of being uncomfortable in front of an empty plate for hours, I just gave up on this holiday. Better off making some nice Keto dish and call it a movie night or play a video game…..

    I know, a bit of potato, etc wouldn’t hurt.
    But if I do something, I do it all the time. For 4 or 5 months I haven’t had a single “cheat day”, so there is no way I am going to eat potato, or gravy unless I am on a deserted island… or the middle of a zombie apocalypse and about to starve…

    Just my 2c… I am old enough to not give in to social pressure…. if you cannot eat something decent and keep your diet, then better not eat….
    The whole dinner is a perfect time to do IF:)….

  • I missed you! �� one of the last videos of yours I watched was back in ‘18 I want to say before I gave birth to my daughter Elina. I’m now almost 6 months pregnant again with our son! Love your content and a believer of the Paleo approach ����

  • I started off at 19% body fat, muscular and eating right. But now that I’m pregnant I’m struggling to eat the foods I normally would. Nausea has been a big struggle. Like even seeing a skinless chicken breast makes me nauseous. I still eat lots of fruits and veggies but eating a lot lean protein from animals is hard for me.

  • I’m just having an interesting self experience of being a Carbs/Insulin-Junkie: Over Christmas I had 2 meals with noodles and fried potatoes… But despite a full stomach…! one hour later I was craving for sweet things so I “was forced” to eating a whole bar of chocolate and some marzipan pralines ��…. which I wouldn’t want when I’m on fat oil meat fish vegetables. I mean we have to earn our sins, then it will be more fun. Of course we can allow exceptions and enjoy the holidays: happy new year!

  • Pregnant with #4. Started overweight and I’m already up 20 lbs and 25 weeks. I usually gain 60 per kid… sigh sigh sigh. Hoping this time I won’t gain so much so I can focus on losing the excess weight I never lost with the others.

  • You spelled “dessert” wrong on number 6 man! Haha! Still love you buddy! Hope you and your wonderful family had a Happy Thanksgiving! Sorry for busting your balls on that one 😉

  • I’ve lost 65 lbs with Keto, Intermittent Fasting (OMAD) and cold showers in the morning and now have a BMI of 20.5 stable for the last 3.5 months. I’m in deep Ketosis with a GKI of mostly below 2. I have found that in the meanwhile, from time to time to have some feasting either eating extra calories, or even rarely do a carb loading. doesn’t do me much harm anymore It might push me down in GKI above 5, but doesn’t push me out of Ketosis completely. I think that’s because I’m so deep in Ketosis per standard. Anyhow, I have found that this occasional feasting or even carb overloading does me good. It kinda resets and trains flexibility of metabolism, although it takes several days to return to my standard setting with a GKI below 2 So, with Thanksgiving or other occasions like that, I just take that as a chance to do a break of routine. I mostly don’t do feasting or carb loading just per “feeling-like-it”. I wait for such occasions as Thanksgiving and then I don’t have any problems with them and it’s socially much more easier, Mom doesn’t feel offended etc. Thanks a lot for your great channel, Dr. Nick, kind greetings, Mike.

  • I like your videos! Thanks, I have a question, I still don’t hear anyone talk about how many people die doing KETO vs. The American Diet. Can you do research on this topic? It would be a good topic for these vegetarians and vegans who are totally confused

  • I did all those things.I was feeling so sad about it until I watched your video. I went into the next day!. I threw the rest of my left overs. Away and fasting tomorrow with lots of water