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Nutrition through the Holidays

Tuesday, 18 November 2014 13:04 Written by 
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Over the holidays a big challenge will be maintaining your caloric intake while meeting your weight loss/gain goals.

Here is a quick example lets say you are supposed to eat 2000 calories a day (just using that for easy numbers)

That is 14000 calories a week.  Mon-Fri and Sunday you eat 1600 and exercise for about 1000 calorie burn.
That is a 3500 calorie deficit Awesome a pound a week if you are doing really well.  

BUT then on Saturday you go out and eat a little extra maybe an appetizer dinner desert so food is around 2800 calories for Saturday, still no problem you are down 2700 cal for the week.  But then you throw on a few beers or mixed drinks at around 250 calories or more lets say 4 drinks in 1 night (or 4 drinks during the week) that is another 1000 calories so now you are only down 1700 for the week.  Ok still making some progress but at that rate it will take you 3 weeks to lose a pound.  

Do you see how the one night of bad eating/drinking can ruin the week if you are not careful . And this example isn't even a ruined week you are still net negative calories but it will just take you longer to lose. 

Here are some things you should know to help you survive!

  1. Intermittent Fasting before that holiday party! - The idea is that you'll fast til before the party, have a 25g(w)/30g(m) Protein shake prior to the party and be able to indulge while still getting your goal caloric intake for the day.
  2. Have a plan for what you plan to eat/drink at the party.
  3. Workout before the party to engage your metabolism and create a caloric deficit.
  4. The whole healthy body composition thing is all about balance :)

Drinking Tips:

  1. Pour yourself half as much. This will help you limit yourself to one or two drinks per party.
  2. Avoid higher calorie mixed drinks like eggnog, margaritas, mudslides, or other sugary mixed drinks–or have one and consider it dessert.
  3. Alternate between having alcohol and water to stay well hydrated.
  4. Sip slowly and take the time of enjoy your alcoholic beverage.
  5. Keep your alcohol budget at or below 200 calories. Pick these lower calorie alcohol alternatives:
    • Red or white wine: 5 ounces | Calories; 125, Carbohydrate: 4g
    • Light beer: 12 ounces | Calories: 100; Carbohydrate: 5g
    • Champagne: 5 ounces | Calories: 100; Carbohydrate: 1g
    • Vodka, whiskey, rum or gin: 1.5 ounces | Calories: 96; Carbohydrate: 0g (use a no-calorie mixer like Club Soda)

NOTE: To estimate your caloric goals you can take your Lean Body Mass (Body Weight – (Body Weight x Body Fat %)) to find grams of protein.
That is your goal in grams for protein (example: weight 220, 30% body fat would be, 220lb - 66lb=154 lb of lean mass = 154g of protein), which should be 33% of your daily intake of calories. 1g protein is worth 4 calories (example: 616 calories from protein).
[1g of carbohydrate or protein is 4 calories; 1g of fat is 9 calories]

Athletes should decrease their total caloric intake by 500 calories per day to lose 1 pound in 1 week. The caloric deficit can be created from additional exercise, diet, or a combination of both.

Read 1587 times Last modified on Tuesday, 20 January 2015 10:04
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