Analyzing food logs and giving recommendations to improve a diet is a daily task as a trainer and weight loss coach. And yes, some of them make me cry during the holiday season. For one reason or the other it is difficult for individuals to stick to their diet plan to maintain or even lose weight.
Here are the top 6 tips that you can implement to improve your diet to lose weight, to maintain weight, and to change your energy from an older to a young person in their twenties.
Here are your top 6 holiday survival tips:
Tip 1
Try to rotate your food more. For example, what you had on Monday, don't have on Tuesday. And what you had on Monday and Tuesday don't have on Wednesday. Then you start from the beginning again. This will help you at parties not to eat the same foods over and over again.
Tip 2
Find better snacks then sweets. Easy solutions --- yogurt with mix with 1tsp of raw almond butter, grapefruit, pumpkin seeds ..... Snacks are just there to get you through to your next meal. And snacks are not main meals.
Tip 3
Try to have 3 smaller meals and 2 to 3 snacks a day. For example - BR, SN, LU, SN, DIN.... it will help you to get over the afternoon slump and keep your insulin levels up.
Tip 4
Increase your uncooked food items ... such as salads or fruits. You need your enzymes for your metabolic functions.
Tip 5
Change your percentage of carbohydrates, protein and fats. There are plans that have a ratio of 30-40-30, 50-30-20 or 40-40-20. Your diet plan should be 30% carbohydrates, 40% protein and 30% fat in a leaning-down phase. In a building-up phase it should be 50% carbs, 30% protein and 20% fats. Each phase in your program requires a different requirement.
Tip 6
Prepare yourself for the parties. Eat mainly green for your main meals. Greens are the highest in vitamins, minerals and enzymes (when not cooked) to help to maintain an efficient metabolism. When working with your Glycemic Index, greens don't increase your insulin levels when compared to grains.
And if everything else fail, schedule yourself with your friends for workouts or hire a personal trainer to help you to stay on target.
And yes, weight loss and weight management can work during the holiday season.
Stay focused.
Stefan
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