8 Ways to Lose Weight During The Christmas Holiday

Christmas. This is probably the most dreaded word in any dieters dictionary. With all those sweets around the house, not to mention the nightly eggnog toasts, it’s no wonder that most people put on a minimum of ten pounds over the holidays. There are some ways that you can actually lose weight during the Christmas holidays and I am going to show you how.

1. Do not be afraid of your hunger pangs

hunger-pangsIf you’ve spent months eating whatever you like whenever you like then you probably have not felt really hungry in a long time. It’s very easy to forget how you feel when you experience those gnawing feelings of hunger. So, when you first change your eating habits, you will no doubt feel very uncomfortable when you begin to experience these feelings again. In fact, you’ll probably find yourself reaching for that bag of Oreo’s pretty quickly. Though many fad diets promise you that you’ll never experience feelings of hunger, this is a completely unrealistic claim. Have faith. When you first begin a new way of eating food, it is very normal to experience hunger pangs. They will go away in time. Probably much sooner than you might have expected. Just be patient and learn to cope with them differently. It’s all a matter of perspective.

The key to coping with hunger pangs is to learn how to recognize them and not be scared by them. Then once you realized what you’re feeling, you need to learn different (and new!) ways to cope with them. So, instead of viewing them as something that is negative, try to think of them in a positive way. Don’t you actually feel good to feel hungry for a change and look forward to your next meal? Another new way to cope with hunger pangs is to spend some time rating them on a scale from 1 to 10 where a rating of 1 means you are fully satiated and a rating of 10 means you are on the brink of starvation. You should only reach for some kind of snack if your rating is at least a 7 or more.

2. Eat breakfast like a King (and don’t ever skip it)

So, in the interest of flogging a dead horse, yes, I know you’ve been told this or read this a million times. The biggest problem with your skepticism is that it is 100% completely true. Skipping breakfast is SO not a good idea because you are setting yourself to fight hunger the whole rest of day. Eating a good breakfast which contains some serious protein such as in the form of two eggs or a bowl of Greek yogurt is THE best way to start your day. One study at the University of Leeds proved that people who skip breakfast almost always eventually lose control over their resistance to their hunger pangs and will snack on just about anything within reach.

3. Eat lots of fiber

The easiest way to do this is to change all the “white” things in your diet for things that are “brown” instead. So, you will need to definitely ditch stuff like bagels, farine spaghetti and white bread. It also means you will also probably have to lose your favorite breakfast cereal if you like to eat things like cornflakes.

The reason for doing this is that high-fiber foods help combat against hunger. Why? The first reason is that high-fiber foods usually take much longer to chew before you can swallow. This means you will take longer to eat your meals and you will give your brain time to realize that you have eaten enough and are, consequently, full. You’ll be less likely to eat too much.

Another reason is that fiber works like sponge in your stomach and absorbs water. But, by far, the best reason is because fiber takes longer to digest which means that the feeling of fullness will last longer. Usually through until it is time to eat again.

4. Choose foods that are low on the glycemic-index

When you eat foods that are lower on the glycemic index, it means that they will release sugar into your bloodstream at a much slower rate than other foods. Again, this will leave you feeling more satisfied from your meal for a longer period of time. Eating a snack which is on the low end of the glycemic index will keep your blood sugar more stable and will help you maintain better control over your appetite over a longer period of time. Foods with low glycemic index ratings are things like oatmeal, nuts, whole wheat bread and fruit.

5. Pick up lots of protein

Scrambled-EggsEating protein will definitely help you feel full for a longer period of time. Protein can be found in meat like chicken and fish. It is also found in eggs and cottage cheese as well as other hard cheeses. Having some tuna on top of your salad at lunch time will be more than enough to help  you feel full until dinner.

6. Start your day off with an egg

Again, this is tied to protein. Eggs are a great source of protein. Just two eggs in the morning will hold you until lunchtime. Guaranteed. A study carried out at the Rochester Center for Obesity found that people who ate two eggs for breakfast were able to prevent hunger so much that they were able to reduce their overall intake of calories by 400. Not bad for two little eggs! Female participants in the study found that they ate smaller portions at lunchtime after eating two eggs for breakfast.

7. Eat a little more slowly

You may not know this but our brains need about twenty minutes before they register the signal from the stomach that we are full.


This is true no matter how much or how little you actually consume. So, if you eat more slowly, you will almost certainly feel full by the time you’ve eaten half of what everyone else at the table has eaten.

8. Don’t forget to quench your thirst

It’s sometimes a good thing to try to figure out if you’re hungry or just plain thirsty. It’s easy to confuse the two feelings and fill up our plates before we really know what’s what. If you’re at a dinner or even a Christmas party, you can always opt for some sparkling water. The bubbles will help your stomach feel full!

Glycemic Index Diet – Is It Worth Looking Into?

Scientific research into diets can be almost impossible to understand. I have tried to read the studies backing up various diets and, to be honest, I rarely have a 100% understanding. Things like “biohacking” have led to the growth of diets that are showing results, but you never quite know why. The glycemic index diet, on the other hand, is one that makes sense, is easy to understand, and I think that it gives results that are almost unbelievable.

What Is The Glycemic Index?

low-gi-dietThe Glycemic Index is a way that foods are measured. The measurement is based off of their ability to raise blood sugar levels on a short term basis. Glucose itself is set at 100. Everything else is measured in comparison to that. Glucose is digested the fastest, so foods that are closer to 100 digest faster than those that are closer to 0. A GI diet works to take advantage of that.

The Glycemic Index is one of the things that is important to diabetics. Regulating blood sugar is much easier when you know the kinds of foods that you are eating and whether or not they will force you to take an extra dose of insulin. Too many blood sugar spikes from refined sugars create the insulin resistance that leads to diabetes in the first place. Low GI foods solve that instantly.

How Does A Glycemic Index Diet Work?

Tim Ferris made the Slow Carb Diet popular with his book “The 4 Hour Body.” Can you guess what are classified as “slow carb”? You got it, any food that is low on the Glycemic Index. The idea is that you will be providing your body with a steady, mild flow of energy. A spike in blood sugar levels will cause your body to release insulin, which contributes to fat storage. Take care of the insulin spikes and you will take care of the fat problem. Makes sense, right? Part of the diet that also helps you lose a lot of weight is the focus on whole foods. Eating healthy, natural foods will help anyone lose weight, but the combination of that with slow digesting carbs is unstoppable.

What Can You Eat?

Basically, anything that is low on the Glycemic Index. This includes things like:

  • Oatmeal
  • Brown Rice
  • Sweet Potatoes
  • 100% Whole Grain Bread
  • Nuts
  • Legumes

The complex carbohydrates above are the most important part of the diet. Making that move alone helped me see huge benefits. Besides carbohydrates, though, you should also be making the switch to healthier options overall. Grass fed beef, eggs, fresh vegetables, and chicken should all be a part of your daily diet.

What Should You Stay Away From?

Anything high on the index. If you live off of microwaved foods, you probably have way too many of these in your diet. Things like:

  • White Bread
  • White Rice
  • Bagels
  • Potatoes
  • Extruded Breakfast Cereal
  • Ice Cream
  • Potato Chips

If you want to take this a step further, you could stay away from even relatives of some of these. For instance, staying away from grain completely could improve your results, but for many people giving up white bread is enough to help them reach their goals.Glycemic-index

Does It Work?

Yes, amazingly. Carbohydrates are, for many people, the single largest problem that they face when on a diet. I know I can’t just have sweet potatoes with dinner, I crave Coca Cola, white bread, mashed potatoes, and any other carb you can think of.

low-glycemic-index-dietAfter a couple of weeks on a diet that relies on low GI foods, 10-15 pounds a month is easy. There are a lot of diets that focus on low carbohydrate meals, but by eating a diet similar to Atkins, and including complex carbohydrates, you will exponentially increase the fat loss by adding in foods that provide steady energy boosts that burn fat like nothing else.

Is There A Risk?

The only risk that you face with a low GI diet is the possibility that you will overeat and still gain weight. Overdoing it with any kind of food will eventually cause you to gain weight. With that exception, there is no reason that a glycemic diet should cause you any health problems.

The Bottom Line

The bottom line when it comes to a low glycemic diet is the fact that you are essentially making the switch to a healthier diet overall. By taking care of the primary problem that many people have, you are taking a huge step in the right direction. Call it what you will, but by switching to whole grains and eating more vegetables and lean meat, you can truly lose a lot of weight. Exercise is always going to be important, but diet alone can give you a lot of help and will make you feel better throughout the day. A low glycemic diet will give you a longer lasting surge of energy, rather than the rush that refined sugar gives you that is always quickly followed by a crash.