by Robert Forster, PT

The holiday season comes at a difficult for all those who have worked for months to improve their metabolic fitness and reduce body weight. While one day of managed gluttony will not ruin months of hard work, if you let loose from now through New Years, you may undermine your fitness and health with excessive weight gain and decreased metabolic efficiency.

Here are seven tips to limit the damage while still enjoying the holiday festivities:

Hunger will weaken your resolve; it is a mistake to break your regular dietary habits to "save room" for a holiday event. The best approach is to eat your normal meals before you go, and have a healthy snack about an hour before you arrive. A wise choice is a snack that has protein and healthy fats to satiate your appetite. This will not only assure that you keep burning calories all day instead of letting your metabolism go into a stall by fasting through the morning and mid-afternoon, but it will also help prevent over eating at the party.

When you arrive at a party, take a look at all the food and decide what it is that you really want to eat. Skip the empty calories of starchy or sugary foods. Seek out the protein-rich foods and healthy fat options, as opposed to the carbohydrates, which have less nutritional value and are more detrimental to your health. Proteins require more calories to digest, and play little havoc on your metabolism. Do not use up your food budget on things you don't really enjoy.  

It is okay to be a bit of a snob when it comes to food. After all, it is your body and your health. Pass on the cheap pies and candy so you can enjoy the quality homemade foods. Also, keep in mind the research that shows that when we use a smaller plate, it leads to less overeating.

It takes about 20 minutes for your stomach to communicate to your brain that it has had enough. Start slow, and take a break after each course - you will enjoy more, and eat less.

Not from friends and family but from where the food is. Behavioral scientists have found that the further from the buffet you park yourself to eat; the less likely you are to over-consume.

Alcohol will depress the release of growth hormone that comes when you sleep. While one or two drinks spread out over the afternoon will not completely disrupt your hormonal balance, drinking later into the evening will deprive you of the powerful hormone that promotes muscle development and reduces body fat. Finishing the night with a protein-rich snack will dampen the negative impact of alcohol consumption, but keep in mind that alcohol provides only empty calories and lowers your inhibitions, making it more likely that you will overeat.

Not only do you need to stay ahead of the increased calorie consumption this time of year, but also your hard-earned fitness will suffer if you slack off and miss more than one workout per week during the holidays. Add an easy walk on the days between your regular workouts to keep your metabolic engine chugging along throughout holiday season. If you do miss workouts, do not try to make up for lost time - pick up where you left off and stick to the plan.

Phase IV offers science-based weight management services designed specifically for your personal physiology. Everyone's metabolism is as unique and different as his or her fingerprint, and this requires that the approach to good nutrition and healthy body weight be unique to your needs. Through clinical testing, we can unlock the hidden specifics of your biology and find your solution for sustainable weight loss.

To learn more about how you can use the power of science to harness your full genetic potential, and how PHASE IV can help you achieve and maintain healthy nutrition and workout practices for a lifetime, Please call and schedule your FREE Performance Consultation with Jacob Lee, Head of Exercise Science at PHASE IV:   310-582-8212