Handling Holiday Nutrition: The Ultimate Guide - #607

Barbell Logic

Health & Fitness, Nutrition, Health, Diet, Fitness, Weightlifting, Barbelltraining, Strengthtraining

4.6 • 1.2K Ratings

🗓️ 31 December 2024

⏱️ 52 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

The holiday season is coming up, and for many of us this is a time where we gain weight: whether we justify an unexpectedly large bulk or simply seem unable to avoid our weight inching up despite our best intentions. Learn some practical methods to achieving your goals and preventing or limiting holiday weight gain (or even enabling holiday weight loss).

The holidays present unique challenges: huge meals, home-baked desserts, calorically-dense food items, peer & family pressure, fond memories. We can enjoy the holidays while still moving toward our goals.

First, leave room in your food & training journal to assess why you deviated from your plan. This isn’t to judge yourself, but to build awareness. Were you hungry? Did you eat because you always eat at a certain time? Did you not want to disappoint someone? Did you mindlessly eat? Or, did you just really want that food item?

Approaching holiday meals and time periods with realistic plans. Fasting prior to a meal is likely unrealistic. Eating a protein-rich meal the day of a big meal that will have plenty of fat and carbohydrates, however, makes sense.

For the big meals themselves, have a plan to help you prevent or at least limit overeating. For example, fill your first plate with a normal amount of food. This may mean limiting the items you put on your plate. This may mean putting sample-size amounts on your plate. Then, when you’re done, wait 15 minutes before getting seconds.

For dessert, assess whether you’re hungry or not. Take a dessert home if you really want it--you don’t have to try every type of pie that meal or that day!

Finally, Niki & Gillian discuss the idea of “volume eaters” and “intensity eaters.” Though people may be some combination thereof, volume eaters tend to overeat through large quantities of food, whereas intensity eaters tend to overeat through calorically dense items (eggnog, anyone?).

Arm yourselves with the knowledge and tips to better battle the holidays!

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

Connect with the hosts

Connect with the show

Transcript

Click on a timestamp to play from that location

0:00.0	Hello, hello. Welcome to Beast Overburden, powered by Barbo Logic. I'm Nikki. And I'm Andrew.
0:07.1	Yes. Here we are. So, like I mentioned on our last episode, we are going to re-release some of our favorites here. And this one, it might be landing between Christmas and New Year, but we know it's still very important. This is one that I
0:22.3	got to do with someone who I love to work with, Gillian Ward. Your coach? My coach. Yep.
0:31.2	She is excellent. But we did an episode a while back on holiday nutrition. And any highlights come to mind?
0:39.0	You guys talked a lot about very practical ways of dealing with not only how to handle the holiday meals and those kind of like specific environments that you get into on the holiday,
0:56.4	but also the mindset approach to it and the emotional side of getting through the holiday season.
1:02.1	So it's worth a listen, whether you're in the holidays now or just on the other side,
1:07.7	because you can apply a lot of the same ideas anywhere.
1:10.2	Totally.
1:11.0	Any situation where you're around friends, family, or your non-normal eating environment.
1:18.3	Vacation. Yeah.
1:19.5	I think you guys have some great tips and tricks.
1:23.1	Awesome. Well, have a good listen and we'll see you here next time.
1:30.6	You're listening to Barbell Logic.
1:32.4	The podcast where we talk about what it means to experience strength.
1:36.1	And how you can use simple, hard, and effective strategies in training and nutrition to improve your life.
1:42.8	It starts with meeting you where you are right now and finding lasting solutions.
1:48.1	Welcome to the show.
2:01.6	All right. Hello, everybody.
2:02.6	Welcome back to the Barbell Logic podcast.
2:04.9	I'm Nikki Sims here with the fantastic Jillian Ward again.
2:09.0	And we just spent a few minutes reviewing what we're going to talk about today.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Barbell Logic, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Barbell Logic and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.