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3 Quick & Simple Holiday Eating Tips
Well, it’s only a couple of days before you head off to a series of Christmas dinners and parties. And, as the big guy in the room, you’re expected to do your fair share of eating. As I’ve mentioned in a previous post, starting with Thanksgiving and lasting until after the beginning of the New Year, big guys are expected to pack away the food like there’s no tomorrow. Basically, we are given a free license to be pigs and stuff our faces until we have to loosen up our belts a couple of notches.
So, what tips could I possibly have for you besides the usual warning that most folks gain between 5-15 pounds over the holidays? Well, here’s three, simple, yet effective, tips to keep you from gaining weight while your Aunt Harriet insists that you have another slice of pie:
#1 – Eat Whatever You Want
Yes, you read that correctly. Over the holidays, I don’t want you to deprive yourself of anything that you want to eat. That’s right, I’m even talking about Aunt Harriet’s pie! Now, before you guys go out and stuff yourselves until you have to take a nap before driving home, let’s be clear about this tip. I want you to eat whatever you want, BUT not as much as you want. This is the trade off fellas; feel free to eat like a “normal” person during the holidays; however, you can not, and I repeat can not, eat the usual amount of food that you would typically eat during the holidays.
I suggest that you eat in total 50-55% of what you would normally eat during the holidays. This may seem like a drastic cut in food intake on the surface, but let’s be honest shall we. The amount of food that we eat during the holidays usually doubles, and sometimes triples, the amount of food that we would normally eat. So, in theory, if you follow my suggested food intake, then you’ll either lose weight or stay the same size.
#2 – Having Seconds is Mandatory
No, I’m not losing it, and yes I realize that this is a fat loss blog. So, why am I suggesting that you have seconds when everyone is telling you to eat like a bird? Well, this is a technique that has helped me deal with the internal and external pressures of getting seconds.
As a big guy, you are almost forced to have seconds at a holiday dinner or party. I know that this sounds like a major cop out, but many of you guys know exactly what I’m talking about. If it’s not a co-worker encouraging you to try his wife’s infamous french bean casserole, it’s your cousin telling you to not worry about having another piece of her strawberry cheesecake. As an obese guy, you are surrounded with these types of external pressures to eat more during the holidays. And, unfortunately, this external pressure(s) is separate from the continuous internal fight you’re having with yourself because of all the tempting food surrounding you. So, what do you do?
First, I want you to mentally prepare yourself before having dinner by assuring yourself that you will not only eat whatever you like, but you will also have seconds. However, here’s the trick. First, you must make your own plate! If you let someone else make your plate, you can forget about it because I can guarantee that they’ll pack your plate sky high. So, before you make your plate, have a look at what scrumptious dishes you have to choose from, and I’m sure there will be plenty. However, the goal of your first serving is to choose foods that you really want to eat and make sure that these are food that you’ve been looking forward to eating. Skip over the foods that you’d usually get just because they’re there; they’re simply not worth the space on your plate.
OK, you already have your eyes set on the foods that you really want to eat. Now, it’s time to make your plate. This is a very important step. When you serve yourself, put only half of what you’d normally serve yourself, and be sure not to overload your plate. Think of your first plate as a mini-sampler plate, with an emphasis on “mini“. As you walk back to your seat with your mini-sampler plate, you can tell folks who may ask, “Hey, why are you eating so light?” or say “Hey Big Man, you better go up there and make yourself a real plate!” that you’re just making sure that you have room for seconds!
This serves two purposes guys. FIrst, it eliminates the external pressure to eat larger portions because they’ll leave you alone once you tell them that you’re going to eat more food. It may sound crazy, but it works–trust me! Second, as you sit there with less food on your plate than you normally eat during the holidays, you know that you will have seconds, so take your time and eat your mini-sampler at a moderate pace; you’re not racing anyone for seconds, and you and I both know that there will be more than enough food left over for seconds. The best thing about this tip is that you will be eating the food that everyone else is eating, so you won’t feel like an outcast who needs to have the iron will of Hercules to be on a diet while everyone is eating and being merry.
Oh, there are guidelines that I want you to follow when you go back to make your second serving. First, the amount on your second serving can not be more than your first, and it should contain mostly protein (read: meat), then veggies/salad veggies, with starchy carbs being kept to a minimum. Hey if you skip the starchy carbs (bread, mashed potatoes, mac & cheese, etc) on your second serving and keep them to a minimum in your first serving, then you can treat yourself to a reasonable sized dessert (note: Claim Jumper’s six-layered Motherload cake doesn’t qualify as a reasonable size guys!). However, if you only cut back your starchy carbs on your second serving, then you can only have a half-sized dessert. So, when you tell Aunt Harriet that you only want half a slice of her pie, she won’t ride you so much because you’ve had two servings of food and a partial dessert. If she gives you too much flack, tell her that you’ll take a slice or two to go, which you’ll give away to your sweet-tooth having co-worker.
#3 – Apple & Water Appetizer
One of the worst things that I used to do during the holidays was to basically starve myself all day until the big dinner. Hey, I wanted to make sure that I was good and hungry, so that I could help get rid of all that food on the table. When I sit back and think about it, I wasn’t really eating simply because I loved the taste, but I was also eating because I wanted to feel that “I’m stuffed and can’t eat anymore” sensation. This is a feeling that you want to avoid at all cost, and one way of dealing with this is to eat an apple or some piece of fruit at least 20-30 minutes before the main meal. Also, I suggest that you wash this down with a tall glass of water or another calorie free beverage. The good thing about this “appetizer” is that it won’t ruin your appetite, but it will help you from eating every damned thing in sight too because you won’t have that ravenous, “must eat” feeling either.
Well there you have it guys, three quick, yet effective, tips to get you through the holidays without ruining all the hard work you’ve put in up to this point. Also, if you are waiting until the New Year to start your journey, following these tips will help you start your journey at your current size and not 5-15 pound heavier.
Before I leave you, I want to mention that most folks actually drink as many, if not more, calories than they actually eat around the holidays. The only “diet” food I recommend during the holidays is zero calorie or low calorie beverages. Of course water is best, but be sure to drink as much herbal tea and other zero to low calorie drinks like Crystal Light as you like. It’s so much easier to track the amount of food we eat than it is to track the amount of liquid calories we wash down. I know it’s hard to “drink clean” during the holidays, but you’ll thank me come January.
Finally, if you think that you are putting too much food on your plate, I can almost guarantee that you are; so, back away from the table Big Man!
Happy holidays to you and yours . . .
December 22nd, 2008 at 11:29 pm
Hey Muata! This looks like sound advice. I really have trouble this time of year because I used to eat a lot in my youth. Why I remember eating three heaping helpings and then going back for desert.
I’m going to try your advice for Christmas. I like the idea of going back for seconds and the snack before the meal. I’ll report back how it went. Happy Holidays!
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Muata Reply:
December 23rd, 2008 at 6:59 pm
@John W. Zimmer – OK, it sounds like a plan John. I’m really looking forward to hear how it went for you, and don’t worry because you’re not alone. My wife just gave me a list of possible items for our X-mas dinner, and I wanted to tell her “All of the above!” LOL! Take care my friend …
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December 23rd, 2008 at 4:10 am
Very good advice. I am new to your site and on my own weight loss journey at the moment. Keep up the great advice.
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Muata Reply:
December 23rd, 2008 at 6:57 pm
@Taylor G – Welcome to my blog Taylor and thanks for leaving a comment. I’m glad that you like my advice; be sure to look around at some of my older posts for more helpful tips … again, welcome to my blog.
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December 24th, 2008 at 11:44 am
Great advice! We always used to follow the advice of ‘eat before you go’, just so it didn’t seem that we were all about the food at a function. Usually, not as healthy though. We do this year round before any group setting we go to. I am definitely going to follow your tips this year. I am the one cooking, so I also have to watch my ‘picking’ along the way. Afterwards, we will be walking for miles in NYC.
Merry Christmas!
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Muata Reply:
December 24th, 2008 at 1:58 pm
@John – Thanks John and the same to you. Oh, and I practice this little tip year around too because we live in a culture dominated by food, so we have to arm ourselves . . .
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December 24th, 2008 at 3:00 pm
Sounds like great advice, especially the apple and water tip.
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Muata Reply:
December 24th, 2008 at 4:11 pm
@Dave – Thanks for the compliment and for leaving a comment Dave. Happy holidays to you …
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December 26th, 2008 at 7:27 am
2008 was a tough year for me. I had 2 surgeries and the second was emergency abdominal surgery from a complication from the first surgery when a disc ruptured and shot off my bladder and bowels for 4 days. I was on vacation in NYC and was admitted for a blocked bowel. I don’t want another year like that because it was hard on me, but I think it was harder on my wife. 2009 will be my year to become healthier.
I saw you on CNN this morning and I like your attitude.
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Muata Reply:
December 26th, 2008 at 8:51 am
Opie, thanks for leaving a comment and for your compliment. Yeah, I would say that 2008 was a very trying year for you, but the good news is that this year will be over before you know it. And, you’ll have a new set of months and days to make 2009 such a great year that you’ll eventually look back at 2008 as a distant memory … Hang in there and keep coming back to my blog for support . . .
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December 27th, 2008 at 3:53 am
Great tips Muata! I actually did most of this before I read your post. I had already decide about 6 weeks ago that I was going to eat what I wanted on Christmas and I did. I think the best thing I did was plan to cheat, it made me feel that I was in control, which I was and I didn’t even go overboard.
Thanks for all the great tips!
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Muata Reply:
December 27th, 2008 at 9:45 am
@Freddy – Hey, that’s great man! The key is to mentally prepare yourself before the event. What’s great is that since you WERE in control and didn’t pig out, you don’t feel that nagging sense of guilt for “falling of the wagon”, which I think is one of the dumbest sayings as it relates to fat loss. Anyway, I’m glad that you had a good Christmas dinner without sabotaging all of your hard work leading up to the 25th. Thanks for leaving a comment Freddy …
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December 27th, 2008 at 10:16 pm
Aloha All From Hawaii…Saw the cnn report and found this home….Signed up an believe the journey is much more of a knowledge quest at this early stage.
Once armed with the knowledge the action muscle then stands a greater chance of winning !
Let the journey begin for a healty 2009.
History: 57 years, male 5’9″…and my greatest health achieve,ment…I quit smoking 1 year 1 month and 20 days ago!!! Started eating “everything”..went from 170 to 230…overnight!…Now without knowledge I went from 230 to 208 in three months!!
And I don’t know how I did it! I wonder if another 30-40 lbs loss is healthy with a more exercise package….so I bought my “first-ever” work-out outfit….on sale of course.
New runners and am pricing gyms in my neighbor for a January start!
And the journey continues……
Aloha and Global Mahalo to all.
jimwhite@ureach.com Hawaii
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Muata Reply:
December 28th, 2008 at 9:04 am
Jim, thanks for stopping by my blog and for sharing your story. Hey, you’re absolutely right about learning more about the process first because you’ll avoid making a lot of mistakes in the beginning. I think your story really shows how a person can lose weight without understanding exactly how it happened. Hell, I lost 100 pounds and I didn’t count one calorie; I did use portion control, but I did fully understand the process. So, I understand where you are now Jim. Listen, you don’t have to join a gym to keep losing fat. I promote that folks use their own bodyweight as a tool because you never have to worry about a gym being open or closed, and, more importantly, you don’t have an excuse for not training! If you have some floor space, then you’ll be able to get a great workout. So, look through my blog to see about all the different bodyweight exercises and routines that are out there before you pay any money to join a gym. Take care and welcome to my blog …
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December 28th, 2008 at 11:34 pm
Aloha Muata and fami9ly on this healthy quest!. I bought my first ever product at GNC! A box of 12 deluxe whey protein energy bars…Why, I have not a clue except to say its not Snicker Bars…This is such a huge step for me. Salads, no more sugar products and 2% Milk for my cereal.
The part about the gym is more a fellowship constant. Many of my friends support this one gym. There in late 60′s & early 70′s and look great with lots of energy!
I need to learn about my eating habits and will study your blog to discover the best ideas. Thank you for keeping us in the know…Global Mahalos to all for a very healthy 2009!
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Muata Reply:
December 29th, 2008 at 3:13 pm
Jim, thanks for the kinds words and for sharing what you’ve done so far! Listen, if you want to join a gym then that’s fine, but remember that you don’t have to join anybody’s gym to lose the fat. Also, I’m glad that you got the whey bars instead of the snickers, but just be sure to check how many calories, and sugar, is in each bar because sometimes they are about as healthy as a candy bar. Also, if you haven’t done so already, read this post to give you an idea of which direction to head in on your fat loss journey, and keep coming back …
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December 29th, 2008 at 1:10 am
This really works! I’ve been keeping full with portion control since September and have lost 36 pounds. I was worried about the holidays because there’s just so much of everything. I picked my favourites and had smaller portions of everything I like. And I actually lost two pounds.
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Muata Reply:
December 29th, 2008 at 3:01 pm
Elliedee, that’s great! Portion control is such a powerful tool when properly used, and it’s not as hard as some people think. However, I do think that one of the hardest things overweight guys (and everyone else) have is coming to grips that the amount of food they are currently eating is simply too much, and to lose and keep the fat off, they will never be able to eat that amount again. It really is a hard pill to swallow; I know it was for me!
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January 3rd, 2009 at 4:05 pm
Hi Muata,
Well Christmas dinner went fine – I followed your advice and did the two smaller helpings and did not overindulge the drinks. The really challenging part was the leftovers… as with Thanksgiving – I ate them until they were gone.
One balance I have lost 25 pounds this year and plan on doing at least that this year.
Thanks for the inspirational posts.
John
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Muata Reply:
January 3rd, 2009 at 7:41 pm
Hey John, I’m glad that the tips worked for you over the holidays. Also, congrats on losing 25lbs. for the year, and I know that you’ll do that if not more for 2009. Thanks for leaving a comment partner …
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