Thanksgiving will be here in a few days. Are you ready?
Yesterday, we talked about the importance of going in to the holiday season with a plan.Click here to catch up if you missed it.
Now let’s move on to Decision Point #2: What are my boundaries?
If you want lose weight or maintain your weight, you must set boundaries! Might seem like a foreign concept with it the season of indulgence, but yes, boundaries are necessary if you want to stay on track with your goals. A little freedom is okay, utter disregard for boundaries is not. Even when you indulge, you’ll want to do so within reason.
Here’s the deal…
If your goal is to lose weight, you’ll need to ensure you daily calorie average remains in the target range even with the treats included (If you need help determining how many calories you should eat, we can help).
If your goal is to maintain your weight, the name of the game is balance – energy balance that is. This means what you eat each day must be completely offset by how many calories your burn.
Truth: Whether you want to lose or maintain, the key to success is knowing how many calories you’re eating. So decide now to put your food into your My Fitness Pal or Lose It app, or track it manually.
More truth: It is very common to underestimate how many calories we are eating. Our super-sized society has caused us to lose sight of appropriate portion sizes, so this is an important step to ensure we don’t end up disappointed down the road.
Quick Tip: Decide how many plates you’ll get at dinner now (hint: the answer is 1) and choose what items are must haves (for me it was yams, mac and cheese, and cake) and forgo or get super small portions of the rest.
Decision Point #2: Set your boundaries.
I am going to have _____ plate(s) of food.
My “must have” foods (no more than 3) are _____________, _____________, and ______________.
Even though I am indulging I will chose reasonable portions so that I have no regrets. I will use ________________ (app or paper tracker) to track my caloric intake
Here's a quick video to drive the point home.
Stay tuned for step #3 of your Holiday Survival Game Plan on tomorrow.
coach tam's Blog
40-something who loves food, fitness, and fun!