Simple hacks to avoid holiday weight gain

As Christmas draws near, the gym starts getting less and less crowded as everyone gets pulled into reunions, parties and dinners. The last few men and women standing in the weights area are truly faithful to their diets, displaying sheer dedication and drive. While we may not all uncover chiseled abs over the holiday season, we can all avoid unnecessary holiday weight gain. 

We asked our fitspirations from the next BodyCon 3.0 how they stay in shape during the holidays. Here are their best bets and most practical tips:

1. There is no need to avoid parties — just prepare for it. “You can't avoid holiday celebrations and you shouldn't! Make room. If you have a dinner party, eat low-calorie, low-fat food throughout the day. Reserve your carb and fat allowance for party time! Still keep track of your calories and macros,” shares gym regular Julianne Cruz.

“Eat before showing up at a party. Don't ever attend a gathering with an empty stomach so you won't feel deprived. If you go hungry, it’s a recipe for disaster,” advises Felyn Tacba. “Bring your share! Make healthier alternatives that you can eat as well. You don't have to suffer! A healthy mind is also key to a healthy body. You don't have to go crazy,” Cruz adds.

2. Be mindful of what you put into your body. “Everything will look pleasing to your eyes. So, let your eyes feast, not your intestines,” says Gerold San Pedro. “Go for healthy food that gives you an energy high to fuel your next training days,” he adds.

“Eat slowly and enjoy every mouthful. Healthy food should be taken in bigger proportion compared to junk food,” says Melvin Te. “Simply and plainly, we are what we eat. We have control over what we put into our body. This festive season, always go for healthier choices. Eat clean,” adds Philip Ornido.

3. Pick your poison. Nadine Tengco shares, “Eat moderate amounts of the food you really, really want. Don’t waste your calories on the usual party munchies. Forego the same-old dishes for the special ‘indulgent’ dish you look forward to all year.” 

“When it comes to sweets, be very selective. Limit your indulgences to small portions of what is most tempting for you. Most people cannot stop at one bite so it’s best to take a small portion of your most anticipated dessert than to pile up your plate with a variety of treats you want to sample.”

4. Take your time.“Don’t make yourself so full or bloated. Eat gradually, enjoy and focus on your company rather than on the food,” advises personal trainer Bienvenido Cruz. “Keep a mental tab, or fill a small plate, once, so you don’t go overboard. Practice moderation,” advises Jae Ann Duron. 

“Eat and chew slowly. It takes a while for the stomach to signal the brain that it’s full. Use smaller plates to trick your brain by making yourself feel fuller with less food,” adds Princess Chuyaco.

5. Focus on friends, not food. “Don't look at the party as just a food event. Enjoy your friends' and family's company. Focus on something other than food. Stay fit and healthy without feeling too much guilt about your body,” shares Claudynn Karl Zamora.

6. Learn to track your macros. “Eat a balance of food based on your needs. Know your body and listen to it. We might be lacking something, which may lead to cravings,” explains Juliane Del Rosario. “Count your macros and stick to it. Eat as clean as possible in the morning, but have a burger at night,” suggests personal trainer Carl De Guzman. “If you know your count, you may still be able to eat your favorite food if it fits in,” personal trainer Mark Anthony Jay Refugio adds.

7. Watch what you drink, too. “Alcohol, juice, and soda can add up to your overall caloric intake. Be aware of what you consume, including drinks and include it in your macros,” Ochie Laraya reminds us. “At the end of the day, it's your state of mind – instead of feeling deprived for not eating junk, thank yourself for choosing healthy food that will truly nourish your body,” she adds.

8. Still hit the gym! “Consider the holiday just like an ordinary day, go to the gym and work out as scheduled,” advises Melvin Te. “Don't use the holidays as an excuse to stop exercising,” shares Tobias Tiangco. “People may not be able to spend as much time in the gym as usual. However, it is proven that 5-10 minutes is more than enough to have a quick workout that will speed up your metabolism throughout the day,” Tiangco adds.

“Find time to work out. It may not be in a gym if you’re out of town, but there are many workout options wherever you are — jog and sweat at your vacation spots among others,” says Jazper Tiongson. 

9. If that isn’t possible, find other ways to keep moving. “Keep moving! There's a lot of routine and workouts that you can do even on holiday travels with your friends and family,” says Mignonette Gabuni. “If you’re somewhere far from the gym, you may do simple home exercises,” says Allaine Pagdanganan. “Even just a few minutes is better than nothing. Walk to places if possible and use the stairs instead of the elevator,” adds Sheng Belmonte.

10. Never throw in the towel. Finally, Nadine Tengco prescribes, “If you do slip up now and then, do not give in to the ‘all-or-nothing’ thinking. If you made a few bad choices with food, do not use it as an excuse to indulge endlessly. If you can’t exercise as often as you should, don’t use it as an excuse to stop working out altogether.”

“Once you throw in the towel, it will be very difficult to get yourself back on track — don’t put your fitness goals on hold until the New Year. Focus on maintaining your weight by making wise choices and getting regular physical activity.”

“Stay consistent with workouts, have fun, but know your boundaries, and continue to love the results of your effort more than the short-term pleasure of binging,” Van Simon Jose recommends.

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Post me a note at mylene@goldsgym.com.ph or mylenedayrit@gmail.com.