Did you think: “Who is counting calories anymore” when you saw the title?
Maintaining a healthy weight is about energy balance. Simply calories in versus calories out. You can eat all the foods you want but must balance your intake with your output.
You might have dipped into the Halloween candy, and Thanksgiving is just around the corner, and every year, it’s the same fear. The fear of gaining weight and not losing it. Then panic sets in, and what happens? Another year, another diet.
Don’t get me wrong many of us love to eat. You know I do, especially when my husband cooks. I just recently heard my friend Lisa King say, leave the party food at the party. This is the perfect approach to the holiday season. All it takes are some tweaks to stay healthy during the holidays.
Some Eye-opening Statistics First
According to the World Health Organization (WHO), global obesity rates have nearly tripled since 1975. 1.9 million adults, 18 years and older, were overweight in 2016; of these people, more than 650 million were obese (WHO 2017). These are frightening statistics, and now obesity is declared a “disease.” Losing weight and, more importantly, not gaining it back is a challenge that millions of people worldwide face.
You may be far from those statistics, but you are worried about the “impending” holidays, the weight gain, and potentially not losing the weight afterward.
Just in time to save you from yourself and the holidays, here are the latest weight loss books, the cut out the sugar approach, eat low-fat and/or low-carb, and the latest quick-fix weight loss programs or products that are popping up everywhere.
I said it before, and I say it again: “Diets don’t work!” The message in many diet plans is that certain foods make us fat, and we must avoid them at all costs. The restrictive nature of diets makes them hard to maintain. Plus, we are usually told what not to eat instead of what healthy foods to eat.
Can you relate to these statements?
“I hate being on a diet because I can’t eat __________ (insert food) because it’s bad for me, they say.”
“I am worried about going out with my friends because I will eat/drink __________(insert food or drink) that is not on my diet.”
“I have to buy foods for my new diet from a particular place and can’t shop where I usually get my groceries.”
“I am so hungry and crave _________(insert food), but my food plan does not allow it. But after I reach my goals, I will eat it.”
“My meal plan doesn’t let me eat ___________ (insert healthy food) because it has to much sugar.”
Let’s stop the fear of eating right now and never feel deprived of food.
Here is how you can eat like a boss without counting calories through the holidays and beyond.
# 1 Simple Substitutions
- Switch from a 3-ounce serving of meat to a meat alternative like lentils
- Switch from bread to rice
- Switch from juices to fresh fruit
# 2 Smart Choices
- Choose oil-based dressings instead of creamy dressings
- Choose grilled fish or chicken over other options
- Choose mixed berries instead of the slice of cake
# 3 Calorie Cutting At Home
- Serve food on individual plates instead of family-style
- Serve meals on salad plates instead of a regular plate
- Take only one helping of all food groups except for vegetables
#4 Everyday Healthy Ways
- Don’t keep sugary drinks at home
- Pay attention to your hunger cues and stop when you are 80% full
- Stay away from the breadbasket
- Eat a small salad or soup before your dinner
- Eat more fruits and vegetables
Yes, you can do this at any time of the year and just pick one of my suggestions and start with just that single one until you master it.
Exercise is part of the equation; you know I love exercising. So continue to work out, and strength training, especially during the holidays. Not only does it keep your weight in check, but it helps you lower your stress.
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