Tag: Weight Management

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Surviving The Holidays

Let’s talk turkey……and stuffing….and pie. It’s so easy to get caught up in the delicious meals and treats at office parties, family get-togethers, and festivities with friends. This month, we review top tips on how NOT to gain those troublesome holiday pounds.

Before I got my mindset and habits in order, I was easily gaining a 5-7 lb through November and December each year. I had no game plan and I couldn’t stop myself from binge eating the foods that I forbid myself during other times of the year. Come January, I was again working off the weight gain as the previous year.

Yo-yo dieting, the process of gaining and losing the same weight every year, is at best frustrating and at worst an even greater health risk than very slow weight gain.

January is a time fraught with guilt for many people. For those two months of holiday gaining, it usually takes twice the amount of time to reverse it through decreased energy intake and exercise. I usually wouldn’t see my pre-holiday weight until April. Imagine – the first four months of the year already gone, only to be back at square one! Making forward progress towards big-picture goals is challenging if you are already fatigued from repeatedly dieting off the same weight.

I know I’m not alone in this struggle, and want to share how to break the yearly yo-yo for good. Here are my top recommendations for maintaining your weight through the holidays. Start 2020 off on the right food to achieve your goals!

#1 Set reasonable expectations

Unless you have a weight-restricted or physique competition coming up, I do not recommend starting an aggressive fat loss plan in November and December. Rather, focus on maintaining weight and getting stronger through the holidays. This stress of having to constantly avoid temptations can create negative behaviors towards food in general.

#2 Adopt a healthy mindset – no such thing as “good” or “bad” food

Simply, there are foods you eat more of the time, and foods you eat less frequently. You have the control; practice saying, “no thanks”. Small portions of foods that are not in your regular plan are unlikely to contribute to significant weight gain when you have them here and there – enjoy them! In contrast, too much restriction may to a binge meal turning into a day binge and then a weekend binge. This will have a strong contribution to fat gain. Don’t put any food off limits, allow yourself to enjoy a reasonable portion, and it will still be there later if you want more. This will curb the need to binge.

#3 Create a game plan for your holiday festivities

Chances are you already have a good idea of what events you’ll be attending over the next two months. Write them all down and think about each one. Are some more meaningful than others? You bet! Prioritize your eating plan for these events commensurately.

Office parties are usually potlucks and a hodgepodge of cheap bakery items from the grocery store as well as pre-packaged fat and sugar-laden snacks. No way do they taste as good nor bring back the same warm memories as mom’s pumpkin pie or other amazing dish. Wouldn’t it be better to hold off on indulging in these boring store-bought items in favor of your more important favorites? For each event, mentally prioritize when you will say “no thanks” and instead focus on the foods that will more deeply fulfill both your taste buds and emotions.

#4 Share your goals with friends and family

Some of your friends and family may not understand why you are moderating or passing up certain foods, to the extent that they may also make judgmental comments and create uncomfortable social situations. If you explain to them why you are doing what you do (e.g. I’m trying to get better at xyz, I’m training for a race, I’m trying to maintain my weight) it usually will deflate the situation. If you have a supportive family, they will be excited for you and become a source of encouragement towards your goals. If negative comments persist, remember that it is a reflection of them, not you.

If you have relatives or friends who you know you’ll be seeing over the holidays, visualize the potentially uncomfortable situation beforehand and decide how you are going to respond. In doing so, you won’t be caught off guard.

#5 Be mindful

First and foremost – holiday gatherings are about placing thoughts of work and other duties aside and living in the present to make memories with those you care about. Many of these memories are created around special meals. Savor the moments – engage in conversation – put your fork down often, and sip water between bites.

#6 Never go into a meal starving

Do not starve yourself leading up to a holiday meal by not eating all day. Have lighter meals and snacks before the big event so that you don’t plow in and trade the total experience for filling your stomach as quickly as possible. There is a lag time between when your stomach is full and when you brain says “I’m done”. Give your brain the time it needs to get these cues by eating slowly.

#7 Keep healthy snacks on-hand

The holidays usually mean more time shuttling around kids, shopping, preparing for guests, and more treats around the office. Don’t get caught out completely starving and leading you towards a sub-optimal food decisions. Keep protein bars, fruit, and other portable snacks in your bag or car to avoid a trip to a fast food joint or the break room at work.

#8 Control or ditch extra Halloween candy

Enjoy the Halloween candy you love (mine is Reese’s). Maybe for a few days, enjoy one piece every day as a ritual with your kids. It’s a great way to show them that there is no need to rush and eat all the candy, you can all enjoy a little each day.

In your head you may conjure the concern that these few individual pieces will contribute to catastrophic fat gain, however in the grand scheme it really won’t contribute meaningfully to your average weekly energy intake. Real fat gain will come from binge eating an entire bag of candy after having denied yourself small portions for weeks. 

Place leftover candy in the back of the freezer where you can’t access it as easily. By creating this “barrier” it will give you a few extra seconds to decide if you really want it right then. You’ll often find that given the extra moments to think about it you really aren’t in the mood, the craving was a passing emotion.

Another option is to give extra candy away or donate. I used to leave extra candy in the break room at work, other employees polished it off by by lunchtime.

#9 Holiday feasts – prioritize vegetables and proteins

Let’s face it – it’s challenging not to over-eat at holiday meals….but there are ways to minimize this. Protein and vegetables are the most satiating and filling. Start by filling up on these before heading in for stuffing, bread, and potatoes. In doing so your stomach will send signals to your brain you are fuller sooner, which will help keep you from going back for seconds.

If you want even more control, volunteer to host the meal so you know exactly what you are eating, or offer to bring healthier versions of side dishes.

#10  Moderate booze intake

Alcohol is a double-edged sword. It contributes to your calorie intake (as both a carb and a fat) and lowers your inhibitions towards food which can lead to over-eating. If you do decide to drink, opt for lite beers, distilled spirits, and wine instead of sugary cocktails. For every alcoholic drink, have a glass of water in between. Sometimes it’s more about just having a glass in your hand in social situations than actual alcohol consumption. Once again, prioritize when you are going to drink amidst all of the events. Volunteer in advance to be the driver for events that aren’t as important to you and when it’s no sacrifice to stay sober.   

#11  Don’t skip training!

With the slight additional daily energy intake over the holidays, now is the time to push yourself in the gym and get stronger.

A great supplement to your existing routine is to register for a monthly challenge where you pick one exercise and agree to do a certain number of reps per day. It’s a easy exercise and can be done anywhere. A great example is the Charity Challenge.  

#12  Increase Your NEAT

Increase your total daily energy expenditure by literally taking extra steps throughout the day. This will help mitigate the effects of increased daily calorie intake. Even small changes can have a large impact – park farther away in parking lots, take the stairs, walk or ruck to work, go for a stroll with your family after Thanksgiving dinner!

I wish you a wonderful holiday season enjoying time with friends and family, and hope that some of these tips come in handy. Start 2020 off on the right foot – if you need some help navigating your nutrition for November and December, please reach out to me.

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Understanding Daily Calorie Burn

A breakdown of how your body expends energy. How can we manage calorie burn to our advantage?

On our pursuit to achieve health and fitness goals – whether it be to lose fat, increase muscle, or maintain healthy weight, control of daily calories consumed (energy intake) is critical to the process. We manage this by the quantity, type, and quality of foods we eat. Energy expenditure, or daily calories burned (total daily energy expenditure aka TDEE) is equally as important. We do have some degree of control over calorie burn, so let’s take a closer look at the four key contributing elements of TDEE and understand what we should focus on to gain the most advantage.

Basal metabolic Rate (BMR)* contributes ~70% to total daily energy burn. It represents the number of calories the body consumes at rest to perform essential functions such as breathing, circulation of blood, brain function, temperature regulation, and cell turnover. You burn this energy 24h/day, whether awake or asleep.

Day to day, you cannot influence BMR. The primary factors dictating BMR are height, weight, age, and gender. Smaller people have a lower BMR than larger people. Body composition and hormones also exert influence; leaner individuals have a higher BMR.

Over longer periods of time, BMR can change. As we lose weight our BMR decreases and as we gain weight our BMR increases. However, in the grand scheme we should not look to BMR as a significant factor to manipulate total daily energy expenditure.

Nonexercise Activity Thermogenesis (NEAT) contributes ~15% to total daily energy burn. It represents the number of calories your body consumes through general movement (excluding intentional exercise). Examples include fidgeting, walking around throughout the day, taking the stairs, and running errands.

Daily activity level has an enormous impact on the calories you burn. Studies on people who have sedentary office jobs versus people who have physically strenuous jobs have indicated a 2-3X difference in NEAT – upwards of a 1000 kcal difference per day! It is the main reason why it seems some people can eat more without gaining weight.

Focus on NEAT if you are seeking to lose weight. During a fat loss diet, the most effective and proven way to create a calorie deficit is through reduction in food intake combined with additional movement. Additional calories burned by simply walking around more can be a game changer to maintaining an appropriate calorie deficit. It’s absolutely an element to evaluate if weight loss has stalled – as we continue long enough in a calorie deficit, we are inherently inclined to move around less. NEAT is decreasing as we move through the diet phase and we probably hadn’t even realized it.  Given that is it so important, I’ll have a separate post on NEAT soon.

Buddy’s Spaghetti and M&M’s dinner are probably not the best choice……

The thermic effect of food (TEF) contributes ~10% to overall daily calorie burn. It represents the energy used (beyond BMR) to extract and process nutrients from the foods we eat – digestion, absorption, and excretion. At face value it doesn’t appear to be something that we have much influence over. However, we do have some degree of control over TEF through food selection. 10% is a general estimation and will be higher or lower depending on the relative amount of protein, carbohydrates, and fat you consume, as well a person’s fat free mass (leaner individuals generally have a higher TEF).

  • Protein is the most energetically costly macronutrient for our bodies to process – 20 to 35%. For example, if I were to eat 350 kcal worth of protein, I need somewhere between require around 70-120 kcal to digest it.
  • Carbohydrates require 5-15% of their energy to process. Fiber-rich carbohydrates will be on the higher energy burn end of the spectrum – think vegetables, fruits, rice, and whole grains – versus simple or highly processed sources.
  • Fats require a minimal amount of energy to process – 0 to 5%. This doesn’t mean that we should avoid them to keep our TEF higher; fats serve and important role in the diet. Rather, we should focus more on unsaturated sources that can provide the most health benefits, e.g. olive oil, nuts, seeds, and omega-3 rich sources found in many types of fish.

Note: TEF is an area where the basic “calories in – calories out” equation is an oversimplification. Because we all use different amounts of energy to process the foods we eat, we cannot simply say that 100 calories worth of peanut butter is equal to 100 calories worth of chicken – once ingested they have different energy costs in our bodies so net calories will be different despite having an equivalent 100 calorie absolute energy value pre-ingestion.

Exercise Activity Thermogenesis (EAT) contributes ~5% to total daily energy burn. Although EAT usually contributes a lower percentage of your total calorie burn compared to NEAT, it is strongly influenced by exercise modality, duration, intensity, body size, and genetics. Try to get an hour of exercise 3 – 4 days a week. The health benefits extend far beyond basic weight management.

Bottom Line

As it relates to total daily calorie burn and fat loss, focus on what you can exert the most control over!

NEAT: Increase your general activity level during the day – if you have a sedentary job, dedicate specific times of day that you will stand up and walk around.

TEF: Your diet should contain adequate protein (0.8 -1 g/lb. of bodyweight) and contain carbohydrates sources that are high in fiber and minimally processed.  Fats should remain in your diet from healthy sources.

EAT: Get some form of dedicated exercise 3-4 x week. Ideally, incorporate resistance training in your routine to support lean mass retention and fat loss/muscle gain, which will drive further increases across all key elements of total daily energy expenditure.

*You may also come across the acronym RMR, or Resting Metabolic Rate. BMR and RMR are slightly different, but for the purpose of this post they can be used interchangeably.

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