Weight Loss News

Food plays a big part in your weight loss plan – remember the 10/10/80 philosophy we discussed a few months back? 80% of your new healthy body make-up is based upon nutrition, or how many healthy foods you put into your system. With the holiday season rush right around the corner, now is the time to plan ahead and consider every healthy weight loss snack alternative. Avoid all the holiday season sweets, cookies, pies and beverages and stay on the fast track to lose weight.

You might be wondering why I’m suggesting healthy snacks and not healthy meals to lose weight. The holidays are all about gathering with loved ones over a meal. So, during the holiday season it’s really really hard to avoid the home cooked meal at home with your family. You absolutely should not feel as though you can’t indulge and enjoy this meal. Take my advice and plan ahead -- eat wisely before you sit down you’ll be more likely to consume far fewer calories to keep your weight loss plan in check.

For years I looked at holidays (like Thanksgiving) as a time to completely indulge and fall off the weight loss wagon. I’d eat as little as possible during the day so that when it was time to sit down for dinner I had as much room in my stomach as possible to eat whatever I wanted. I didn’t feel guilty either. I convinced myself that by starving all day I had saved up enough calories to eat whatever I wanted and as much as I wanted.

Sound familiar? Sound logical? It’s not! It’s ridiculous! I bet you didn’t know that it’s completely possible to consume as many as 4,000 calories over Thanksgiving dinner and dessert. That’s way more than you should have in one day, and for some of you more than you should have in two days! Further, it takes your digestive system A LOT longer to metabolize and digest such a huge meal. Your metabolism surely slowed after not eating all day long, and then it was forcefully jumpstarted after consuming 4,000 calories. 

The best thing you can do is to eat several small meals (snacks) all day right before any of your big holiday meals. Keep your system humming and your metabolism running. Think of it as a long race. You have to keep a steady pace through to the finish line.

Here are a few of my favorite snack suggestions to keep with your weight loss plan through this holiday season. Each snack contains a complex carbohydrate, healthy fat and protein:

1. One small apple with one tablespoon of peanut or almond butter
2. Banana shake: one banana, ½ c almond milk, ½ c skim milk and a packet of Amazing Meal
3. One cup of Greek yogurt with berries (or any fruit that’s in season!)
4. ¼ cup nut mix with dried fruits
5. ¼ cup of hummus and a few (5-10) carrot sticks
6. ½ cup of tuna mixed with olive oil on top of whole wheat bread
7. One 100 calorie pack of popcorn (any flavor)
8. ½ low fat cottage cheese and crackers (or an apple)
9. Spread ½ teaspoon of spicy mustard on a thin piece of whole-grain rye bread. Add a thin square of sharp Cheddar cheese then top with a slice of tomato.
10. Need some energy? Try making a batch of these raw energy cookies from Oh She Glows.