Last week I gave you the first 5 survival-strategies to make it through this holiday period untouched by excessive weight gain.
The first 5 were pretty dope, if I do say so myself.
But your arsenal would be incomplete without these next 5.
Strategy #6: Try An Appetite Suppressant
If you go back to the 4th strategy from Part 1, I recommended that you arrive at your get-together already full.
That would serve as a deterrent for gorging on junk food. We've all had the experience when we were so full that the plate of food that looked so delicious before, now looks unappetizing.
We want to have that full feeling where you can look at the smorgasbord and say, “I'll pass”.
An effective appetite suppressant will curb your appetite.
The key word is effective. There are a bunch of fugazi products out there. To help, I've provided a list of the ones shown to be effective.
These are relatively inexpensive and can be found at your local vitamin shop.
Strategy #7: Prep The Day Before
By prep, I mean a glycogen depletion workout the day prior to your feast.
Glycogen is basically the storage form of carbohydrates in your body. Your body taps into it for energy. It's stored mainly in your muscles and liver.
A glycogen depletion workout is designed to exhaust your muscles of glycogen. This kind of high-intensity workout consists of high reps (10-15) for each body part with short rest periods (30-60 seconds).
When you're done, you'll feel like you've just run a marathon, went 12 rounds with Floyd Mayweather, climbed Mt. Everest, or wrestled a sasquatch.
A depletion workout burns calories both during and after your session, making your muscles more efficient at using fat for energy.
Afterwards, your body will go into a phase where the priority is refilling glycogen stores.
Going into a big meal with depleted energy stores will lead to much of that meal refilling those stores, as opposed to being tacked onto your waist, hips and the ol’ gluteus maximus.
Strategy #8: One and Done
One plate, that's all you need.
I know it's easy to go back for seconds and thirds; the food is calling your name.
But going back would be like having a second and third meal.
So to keep your calories in check, take a smaller plate during your first trip and fill it up. But once you're done, you're done.
Strategy #9:Tell Your Friends
Many times you go into situations like this confident and decisive on your game plan.
You start off well, but the power of group-thinking creeps in and easily takes you off your path. Your friends are offering you food and alcohol. They mean well, but it doesn't serve your goals.
The best thing to do is let them know that you plan on sticking to your diet and moving closer to your goals.
People will respect that and have your back. It'll make the social situation comfortable and lift a heavy burden off of your back.
It’s extremely easy to resist going all-out once you give people expectations for you to live up to.
Strategy #10: Only Eat What You Love
The key word is LOVE, not LIKE.
You don’t need to eat everything that’s there. If we’re being completely honest, we probably don’t even really like everything that we toss on our plate, and include it just because it’s available.
If you don’t love it, don’t eat it. Stock up on the good stuff we talked about in Part 1 (protein), and then in addition to your favorites, take whatever veggies are available and pile them on your plate.
As you practice these 10 strategies, keep in mind that they are for the majority of meals and parties you'll be attending this holiday season.
A bonus strategy to keep in your back pocket is to FAST (only consume water, tea and coffee) the day prior. This is a great way for you to attend, eat liberally, enjoy, go back for seconds and maybe even have dessert.
Now you don't have to stress at a meal or party, and can use these occasions to accelerate your results!
Cheers,
-Rickey
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