Monthly Archives: November 2012

10 TIPS to Avoid Holiday Weight Gain

Holiday weight gain  can happen: take steps now to prevent it!


Holidays are a fun time full of laughter and good food. But sadly, it’s also a time for weight gain…! While sources debate the actual pounds of weight gain – from one to ten pounds – the most alarming point follows. Most Americans never lost the weight they gain during the winter holidays, according to researchers at the National Institute of Health.

But that doesn’t have to be the case for you. And as someone who has already exhibited success on our nutrition plan, you know what you have to do to get things back in order!

Thanksgiving marks the beginning of a “high risk” time for weight gain. While Thanksgiving is only one day, the holiday festivities complete with food and alcohol, typically extends through the new year. To keep your holiday weight gain in check, here are our Top 10 Tips to Avoid Holiday Weight Gain:

1.) WATER! 
Keep the water going throughout the day, every day. Aim to drink at least half your body weight in ounces of water. Don’t be afraid to bring your water bottle to a holiday party. And be sure to drink at least 8-12 ounces roughly 15-20 minutes before a large meal. It will help you prevent over-eating.

2.) Keep Moving!
While you may not be able to follow your current exercise regime 100%, don’t let that be an excuse to do nothing. Make a new holiday tradition to take a long walk after the meal prior to eating dessert. You might be surprised to find yourself not even wanting the dessert. Stay as loyal as possible to your current workout routine, and if you don’t have one, no time like the present to start, even if it’s just walking…

3.) Don’t Arrive at a Party STARVING!!!
Eat a protein-packed snack prior to leaving for your party to keep your hunger at bay. High quality protein is the best way to curb your appetite and avoid overeating.

4.) PROTEIN first:
Protein is the quickest way to fill up and curb your appetite. If you eat your protein portion first (turkey, ham, etc) you are less likely to over-indulge on the ‘naughty’ stuff like high calorie rolls, pastries, etc.

5.) If you cook, crack down on the ‘tastes’!
It’s easy to do when you are in charge of cooking a large meal. But be prepared and limit your indulgences. Keep the water going and have protein-packed snacks throughout your preparation to keep your hunger at bay.

Plan to do a one-day or two-day cleanse on the Monday following the holiday. If you have never done a cleanse day, contact us to learn more, and to purchase our all-natural cellular cleanse. If your schedule doens’t allow for this, consider nightly cleansing. Full details are located in your ‘Getting Started Guide‘ and also in our private Facebook group.

7.) Aim for 7 a day! Get your fruit and veggies!
In addition to protein, ensuring you get your seven servings of fruit and vegetables is another great way to fill up on healthy food. Fruits and veggies have far fewer calories and many more nutrients than chips, cookies, crackers, etc. You get the idea…! Prep the fruit and veggies ahead of time and snack on them to make sure you get your servings in!

8.) Be accountable to someone other than yourself!
We all start out with the best of intentions. And those don’t always pan out. That’s why we started our ‘Holiday Contest’ to assign you an accountability partner so you can work together to share your struggles and avoid the holiday gain! Still time to join in, so contact me to be added.

9.) Keep one thing consistent: 
On holiday mornings, be sure to start your day with a protein-packed IsaLean shake, or IsaLean PRO shake. Starting your day with a solid protein-filled breakfast will help you prevent overeating later in the day.

10.) Have a Plan:
If you do let things get out of hand during the holidays  have a plan to get back on track in the New Year. In addition to our current contest that runs through the end of December (still time to join, contact me to be added), we will be offering our next Nutrition Bootcamp mini course in January. Contact us to register.

With this, please enjoy your holiday and stay safe. If you are not currently a customer of Cougars & Cowboys Nutrition and would like additional information about our nutrition plans, please contact us at (585) 687-8131 or via our contact form. We welcome the opportunity to work with you!

About the Author: Katie Becker is a 2002 graduate of Cornell University with a degree in Animal Science & Nutrition. She personally lost 82 pounds using the IsaGenix program now coaches hundreds to achieve their health and wellness goals. Along with her husband Adam, they have created an at-home IsaGenix business, and also show others how to earn additional income from the comfort of their home. She is also a photographer and owner of Katie Becker Photography. If you are looking for improved health and/or wealth, please contact Katie (585) 687-8131 or Adam (716) 474-4738 to get started. 

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