How To Survive Xmas – How You Can Beat The Belly This Year
Christmas is almost upon us and you are now almost scared. Scared because you think it will get the better of you. Are you going to be like 95% of Irish people and lose the run of yourself this year or do you want to make this year different? If you do read on as I have a few pre webinar tips that might help you! If you apply these five tips you can enjoy xmas without too much guilt!
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I don’t know anybody who doesn’t slightly over indulge at Xmas, myself included. But what if I could show you some ways that would make sure you didn’t pile on the pounds, not even damaged limitations but actually staying trim this year…..all whilst still enjoying your favourite foods. This is one of the times of year where I actually do recommend having a rough idea of how many calories you are putting in the tank. Not being OCD on it but being cautious of this! Lets just say that the Xmas period is 7 days for most people. Some may be more, others may be slightly less.
1.First thing you need to work out is your BMR(the rate at which the body burns calories at rest), you can do it here – http://www.bmi-calculator.net/bmr-calculator/. Note I said BMR and NOT BMI. This is your basal metabolic rate and something we want you to understand to help you thru the Xmas period. You will get a figure, for example 1697 -get the calculator not next as for training days i would recommend going no more than twice above it and non training days no more than 1.5-1.75 times above it.
1g protein = 4 calories
1g carbs = 4 calories
1g fat = 9 calories
Alcohol calorie counter – http://www.weightlossresources.co.uk/calories/calorie_counter/alcohol.htm
2. Plan 3 main meals for each day with at least 35 grams of protein on your plate with each meal. Eat Your Protein First – If you read my blogs regularly you will know that I talk about how protein is so important for health and fat loss. Protein in Greek means of prime importance.
3. Leave a 12 hour gap overnight between your last meal and your breakfast. The body also needs a break from food being continually thrown into it. This always works well for my clients, helps with fat loss and you will enjoy your breakfast better too! Without going to in depth, as the Nike ad says – ‘Just Do It’ – you will thank me for it!
4. Exercise at least 4 days out of the 7 and don’t go more than two days without doing anything. 30-45 mins is enough and it can be anything as basic as a walk, jog, home workout or a gym workout. You have 24 in each day so giving 30-45 mins is not much! You will not be a kill joy – you are looking after YOUR health and you will NOT be like everybody else in January. You will go into 2014 on a high and treat it like a normal month because you are going to smash Xmas!
5. Get yourself a high grade fish oil from a trustable company. Most of the fish oils on the market are pretty bad and even though some have high levels of EPA and DHA they come from toxic seas. Rancid fish oil can be seriously damaging for your health and knowing what fish your putting in your body will help! It’s amazing we check labels like crazy in shops, make sure things are organic then most of us will buy ANYTHING once its from a health shop. So why the fish oil – We are going to try to up the Grams of Fish Oil to 6 -8 grams of actual fish oil (that would be 5-7 tea spoons of our fish oil) per day over xmas and it’s very important you take this WITH meals, especially any treats you are having! This lowers the insulin spike which is really important at this time of year. Fish oil won’t turn into fat in the body. Instead, the body will use the fat from fish oil to build the outside fat layer that protects our cells. It’s also a great anti inflammatory.
BONUS TIP : Throw away the scales – bodyweight tends to fluctuate due to variations in sodium and carbohydrate intakes. This water retention may lead you to believe that you’ve gained 3-4kg of fat in a couple of days, however you would need to bel eating 10-11 thousand calories to gain that much fat that quick!
Following the 5 tips above WILL ensure that your waistline stays in check this year and the worst/least common case scenario is that you gain a pound or two of fat, which is far better than ten!!! We will be covering ‘How To Survive Xmas’ in detail on next weeks online coaching. The webinar will be on Tuesday 17th at 8pm. We can only take 100 on this and if you want to be one of those then you need to register here – https://www.profitness.ie/how-to-survive-christmas-free-online-training/
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