If you want to enjoy feasting while not ruining your fitness progress, then these 6 tips to minimize holiday fat gain are for you.
Buckle up… it’s the season to be fat! The holiday fat gain is coming!
Although a lot of people use the holiday season as an excuse to eat more, we can’t blame them. Eating is fun, partying is fun, and drinking alcohol is fun. Aren’t they?
And since I am an advocate of having a fun lifestyle — not depriving yourself of the things that you love — I will agree that dieting sucks, especially at this point.
So with the parties and feasts rolling around, I want to teach you some of the ways that I’ve found very effective in maximizing the extra calories that are coming your way.
By following the tips in this article, you will not only minimize holiday fat gain and build more muscle and strength, but you will also enjoy this season even more!
In addition to that, by keeping your workout and diet in check, you will build enough momentum that will set the tone for the coming 2017… and you’ll be in the best shape of your life!
Are you going to crush 2017?
6 Tips To Minimize Holiday Fat Gain
1. Eat whatever you want and as much as you want, but be strict on doing Intermittent Fasting
This strikes a balance between discipline and having fun — and it will give you the best outcome.
Using myself as an example, I have no problem dieting on holidays because I am so used to doing IF all year round. I eat for 8 hours and fast for 16 hours, and I do this every single day
Doing IF makes every meal enjoyable and guilt-free. I even have to force feed myself sometimes just to get all the calories that I need for the day. If I don’t shove all these food down my throat, I would quickly lose weight because I won’t be able to meet my maintenance level of calories.
I remember I even had a couple of days when I did 20-24 hour fast and I ate only 1 meal. I had to rely on my protein powder to get all of protein needs.
Speaking of “strict” here, I would suggest doing at least 16 hours of fasting or even more. This will allow you to arrive at a feast like a madman ready to create havoc at the dining table.
Go eat whatever you want, but incorporate IF during these times. This will lessen the damage of binge eating and minimize holiday fat gain.
2. Drink black coffee
The second tip that you can use to minimize holiday fat gain is to drink black coffee.
For you to implement strict intermittent fasting protocol, you have to prevent hunger from getting in the way. And the best way to do that is to drink black coffee during your fasting hours.
Doing this will blunt your hunger for a couple of hours more, compressing more time and minimizing your eating window so you could eat a massive meal without having to worry about getting fat. This would make intermittent fasting very easy.
In drinking black coffee, my suggestion is to wait first until you feel like you’re about to get hungry before consuming it. Your fasting hours would be extended this way.
To read more about black coffee, check this link.
3. Forget about counting calories and other macros, but do your best to get your protein intake high
If you find it too stressful to count your macros and calories whenever you indulge, just give yourself permission not to do it. In a feast or banquet, it’s really difficult to eyeball and measure the quantities of the food you’re taking so better just let go of it and just make a rough estimation. And since you’re doing a strict IF at this point, you don’t have to worry about packing on too much fat.
With that said, I would still suggest trying your best to eat high protein meals. What I would like to do is get a little more expensive and prepare 4 scoops of whey protein for the day that I know I will binge-eat, then sip it throughout the day. That would give me almost 100g of protein, and I would only have to worry about getting 1/3 of my protein needs for the day.
This is better than just going berserk mode and having regrets later on. This can greatly reduce holiday fat gain if done correctly as protein keeps you full.
4. Eat smarter — prioritize protein
After checking the food selection, grab your plate and eat them in this order:
Protein — take every meat that you can and eat them first.
Veggies – you can pair this up with your protein meals.
Then after filling yourself up with these, go eat whatever you want. Chances are, you’ve already eaten enough and you won’t have that much space for other crap that you want to have. You will
minimize holiday fat gain this way, plus you’ll have a lot of protein in your system.
5. Up your workout intensity
I will emphasize workout intensity here, not workout volume. You don’t need to add gazillion of sets and exercises, just up your workout intensity by doing quality reps, using a longer range of motion on every exercise, beating your previous numbers, and aiming for that gut-wrenching last rep of every set.
Your recovery will be much better with the extra calories you’re taking in so make sure to take advantage of this time and really take your workouts to the next level.
A lot of people make the mistake of slacking off this holiday season and choosing not to go to the gym until next year. They don’t know that they’re losing one of the biggest opportunities to make incredible gains because of the extra calories that they’re taking.
Remember, when you’re trying to lose weight by consuming less calories, it’s very difficult to build muscle. So make the most out of this time and lift harder. This way, you will minimize holiday fat gain and maximize muscle gain. Who wouldn’t love that?
If you’re not sure where to begin, download my FREE workout routine here.
6. Don’t stress yourself
It’s the season to have fun and celebrate so no need to stress too much about the food you’re going to eat. Unless you’re a bodybuilder or a fitness competitor, you don’t always have to be shredded and look good.
Give yourself permission to consume calories, drink booze, and have fun with your loved ones.
The most important thing here is you’re enjoying yourself.
What’s the point of embarking on a fitness journey if it would just hinder you from having the simple pleasures in life?
So there you have it, 6 strategies to minimize holiday fat gain.
If you adhere to the above rules, there’s no doubt you’ll enjoy your holiday feasts more than ever before, only this time it would be guilt-free and you won’t feel bloated and fatter the next day.
On a final note, these strategies aren’t exclusive to holidays. You can implement the same tactics for occasions that would require you to pig out and have fun.
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