How to avoid the holiday weight gain

by  in Lifestyle, Training

Holidays are quickly approaching. If you live in Hong Kong, bottomless bubbly lunch, Christmas parties, New Years parties, vacations and Chinese New Year arrives in a storm. Food and alcohol are both inevitable during the holidays. However, you don’t need to pack your own chicken breast and broccoli to your family dinner. Here are our top 4 ways to avoid the holiday weight gain.

4 ways to avoid the holiday weight gain

1. Avoid sugar (processed and unprocessed), dairy, soy, gluten, and eggs. These foods are common allergens and can be inflammatory to your gut. Most people have found improvements in their gut health, mood and mental clarity when they cut out these foods from their diet.

2. Drink your food and chew your water. Your mouth is the first and last voluntary digestion that happens in your body. When food particles are too large, food molecules can irritate your gut lining. After you swallow, everything is involuntary until it comes out. Amylase, an enzyme that is responsible for breaking down sugar, is released when you put food in your mouth. Get the most out of chewing and be mindful of your food.

3. Supplement with betaine HCl. Offensive-smelling stool, frequent meal related burping, meal-related bloating, general flatulence, and/or a history of eczema can be symptoms of HCl deficiency, also known as hypochlorhydria. Contrary to common belief, heartburn, GERD and acid reflux are all symptoms of hypochlorhydria. Digestive acid are extremely crucial in absorbing vital nutrients such as B6, B12, iron, calcium, zinc and protein, just to name a few. Take 200mg of HCl during meals with protein.

4. Eat protein, fats, and vegetables for every meal, including breakfast. Most of our clients come to us eating oatmeal and fruit breakfast, or even worse, nothing at all. By not eating breakfast, you spike your cortisol and insulin. Fill your plate with vegetables and protein and indulge everything else moderately.

At the end of the day, it’s all about balance. Holidays are inevitable and it is important to spend quality time with friends and family. It’s never too late to contact us to get started on your fitness journey. Contact our Strength and Conditioning Coaches for a customized exercise and nutrition program and learn how we can get your to your health goals.

Have fun, indulge, and happy holidays!

RAW Personal TrainingHow to avoid the holiday weight gain