Chasing Clarity: Health & Fitness Podcast

STRATEGIES TO SUCCESSFULLY NAVIGATE THE UPCOMING HOLIDAY SEASON & PREVENT WINTER WEIGHT GAIN | EP. 137

Nov 21, 2024

Discover effective strategies to prevent winter weight gain during the festive season. Explore eye-opening statistics about holiday weight trends. Learn actionable tactics like meal planning and mindful eating to enjoy celebrations without overindulging. The importance of approaching each holiday as a unique occasion and prioritizing meaningful events is emphasized. Additionally, practical tips such as pre-loading techniques and bringing healthy dishes can help you stay aligned with your wellness goals.

25:14

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Quick takeaways

Transitioning to a maintenance phase focused on performance and muscle building can help navigate holiday weight gain effectively.

Utilizing preloading techniques, such as consuming water or protein before meals, promotes satiety and prevents overeating during celebrations.

Deep dives

Challenges of the Holiday Season

The holiday season is often a time when many individuals struggle to maintain their fitness and health goals, leading to common weight gain. Research shows that adults in the U.S. typically gain between 1.1 to 2.2 pounds annually, with a significant portion of this weight accumulated during the holidays from late November through January. This annual weight gain is alarming, as it gradually contributes to chronic conditions such as type 2 diabetes and cardiovascular diseases. Understanding that most gains accrue during this festive period can help individuals recognize the importance of developing effective strategies to thrive rather than merely survive during the holiday season.

Intro

5min

Navigating the Holidays: Strategies for Balancing Enjoyment and Health

11min

Mindful Eating Strategies for the Holiday Season

8min

TOPICS COVERED IN EP. 137:
⁃ AN INTRODUCTION TO HALTING WINTER WEIGHT GAIN
⁃ HOLIDAY WEIGHT GAIN STATS
⁃ HOW THE HOLIDAY SEASON AFFECTS YEARLY WEIGHT GAIN PATTERNS
⁃ USEFUL STRATEGIES FOR NAVIGATING HOLIDAYS, EVENTS & EATING OCCASIONS
⁃ STRATEGY 1: TRANSITION TO EATING AT MAINTENANCE & FOCUS ON FUELING PERFORMANCE & BUILDING MUSCLE
⁃ STRATEGY 2: APPROACH EACH HOLIDAY AS AN INDIVIDUAL DAY & PRIORITIZE THE EVENTS THAT MEAN THE MOST TO YOU
⁃ STRATEGY 3: CREATE A PLAN IN ADVANCE FOR EACH CELEBRATORY OCCASION
⁃ STRATEGY 4: USE PRE-LOADING TECHNIQUES TO INCREASE SATIETY & DECREASE YOUR LIKELIHOOD OF OVEREATING IN EXCESS
⁃ STRATEGY 5: BRING A FEW HEALTHY DISHES THAT ALIGN WITH YOUR GOALS

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: Bdacruzfitness@gmail.com

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

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