Isn't it interesting how obsessed we get with losing weight?
Seriously, a LOT of people will start their day happy or sad based entirely on the 3-digit number they see flashing back at them each morning.
But what's even more interesting than our obsession with losing weight is the fact that "weight loss" isn't always the most useful marker of progress. You see, there are a buttload of things that influence your daily & weekly body weight....
🍕 A higher/lower salt intake than normal
😷 Food intolerance's
🙋 Where you are at on your cycle
💦 Hydration levels
💩 You need to good to the bathroom
🍔 Food still in your body
💉 Hormones
💊 Supplements
💪 DOMS from your heavy workout
You know what you don't see on that list? FAT LOSS
Reason being, fat loss doesn't happen over the course of a day or even a week (well, it does "technically", but not in a very noticeable or meaningful way.) Instead, fat loss happens over the course of multiple weeks and months.
So really, it is just a matter of understanding that weight loss and fat loss are not synonymous. Once you realize that, you can start taking steps that will put the power of the scale back in YOUR hands.
✅One way is by taking measurements:
Soooo many things influence your scale weight, which makes it difficult to know if you are making progress. But if you are losing inches, even at the same weight, it is a good sign you are losing fat!
✅ Another tip is to start analyzing your AVERAGE weight over the course of weeks and months.
The bottom line: Don't let your daily and weekly fluctuations in body weight discourage you. Instead focus on fat loss by tracking your measurements, weight averages and progress pictures
Even the most prepared individuals seem to struggle during the holidays. The odds are, you will gain weight over the holidays (average is 8-10 pounds), so wouldn’t it be a good idea to head into the holiday season armed with some tips that could keep you from gaining the extra pounds in the first place?
Here are 10 Holiday Eating Tips to help you fight off that holiday weight gain:
1. Exercise! If you’re already committed to exercising, keep going! Just 1-2 workouts/week will help you maintain your weight. Don’t let the busy season break you from a routine that’s hard to get back to. If you’re not exercising, simply start by walking 20-30 minutes each day.
2. Rest up! Did you know that on average, adults who didn’t get a good night’s sleep will consume an extra 300 calories and choose higher fat foods the next day? So, if you plan to attend a party or event, be sure to get at least 7 hours of sleep the night before.
3. Bring a healthy dish or two to with you. This way if you’re faced with poor options you at least have something healthy to eat.
4. Eat a small, healthy meal before going out. If you are used to prepping your meals....Keep doing this. You don't really have complete control when you go to family parties or going out with friends. You do have control over what happens before you leave
5. Survey the buffet table first. Know what healthy options are there. Don’t feel compelled to take a “little of everything.”
6. Start with the healthiest items first. Studies show that you consume the most food on your “first pass” through the buffet line, so load your plate with healthy items like salad, lean protein and vegetables.
7. Choose a salad or dessert plate instead of a dinner plate. The average calories consumed at a holiday dinner or buffet is 3,000! If you use a smaller plate, you’ll take smaller portions and eat about 40% less.
8. Take small bites and eat slowly. You’ll trick your brain into thinking you’ve eaten more than you have and you’ll feel full faster.
9. Go easy on the alcohol – it’s loaded with carbs, sugar and calories. Plus, the more you drink, the more likely you are to take on an “Oh, the heck with it!” attitude when it comes to eating. Drink a lot of water instead!
10. Remember why you’re there. Did you go to a party to share the holidays with friends and family, or to eat? You can eat at home, so socialize! Station yourself as far away from the food table/kitchen as possible. Engage people in conversation, mingle, laugh and enjoy!
If you want some extra guidance and support during this holiday season, contact us and we can set up a FREE consultation. Click HERE to set up a time.
The holidays are always a main focus/dread for people when they think of weight gain. People are always wondering how to stop the holiday weight gain and are stressed out over what are they going to eat, is it too much etc. It is very stressful and chaotic time to begin with and then you add the stress of losing all the results of your hard work.
I don’t believe people just magically lose their motivation during the holidays, you lose your momentum.
You have worked hard over the course of the year. Became better at your major lifts, lost some inches, began to eat better and form better habits.......ALL HARD WORK AND COMMITMENT!!!
So what happens during the holiday season?
Our motivation is always there....Our momentum seems to slow down due to all the other things going on.
Your time will be at a premium, your stress levels may be a little bit higher than normal, and those things can legitimately effect your momentum.
Here are 4 steps you can take to maintain your momentum:
1. Plan your workout schedule NOW.
Seriously, if at all possible don’t play it by ear during the holidays. I’m going to maintain my schedule to a T, and make sure I get every training session in during that time. I may have to do it earlier or later than normal because of family commitments, but I’m going to make it happen.
2. Pick a mini goal between now and the end of the year.
This might go back to the motivation side of things, but pick a mini goal. Is there a Santa Shuffle, or Turkey Trot you want to run, walk, or ruck? Is there a little getaway where you want to look and feel your best with your friends and family? Is there a huge weightlifting meet the week after Thanksgiving? That mini goal can help hold you accountable internally, while your gym family at Strive can hold you accountable externally.
3. Join us for our HOLIDAY ACCOUNTABILITY GROUP
Starting after Thanksgiving and running through the New Year can be the tough time. Family parties, staff parties and get together's with friends can get overwhelming. Here at Strive, we put on a HOLIDAY ACCOUNTABILITY GROUP during the season of chaos. This group is a lifeline for many people during this time to get a hold on the holidays and is a resource for healthy recipes and new habits. LEARN MORE HERE
4. Commit to a de-stressed holiday season
This is a big ask I always tell myself before the holidays that this year I won’t get stressed about family member X, or if there are enough desserts.
Repeat it with me…there are always enough desserts, there are always enough desserts- it can be our holiday mantra. Enjoy the time with your family, or the relaxation of no work that day, and let the stress roll off your back.
Try out the 4 part Momentum maintainers. Your motivation is still there, just keep rolling!
Committed to your success,
Derek
