good food, wise choices, & portion control

Every holiday conscious dieter binge-eats and wonders why they slipped down that slippery slope into oblivion. One answer. And it's a well documented one. First trouble hits when you dare to avoid the feast. Second issue is that you sneak and wind up eating more. And third, you forget to measure!

Labor Day in on the horizon. And for those that celebrate the observance and fell off the wagon, make good on your diet plans and atone by next holiday celebration. Begin the day after? Sure, why not? How you eat daily is a good training exercise for the holiday olympic eating.

1. Invest in measuring cups, a food scale with a tray, and 7 inch plate.
2. Learn to measure portions using Bally Fitness object comparisons.
3. In the beginning, for at least 6 weeks, journal what you eat and when you eat it.

Most feel that eating small meals causes them to gain weight. I have trained numerous clients who completely disagreed with my suggestions, and wound up sabotaging their entire success. It does take time to transition. However if you never start, how will you ever taste success?

4. Eat clean, and eat often (at least 5-6 small meals), control portions. This means you literally have to pack a sizeable cooler or large insulated lunch bag with at least raw fruits, vegetables, water, etc. Basically following Tosca Reno's plan (see video below).

5. If you choose to eat 3 meals, and 3 small snacks in between, opt on your meal to consume 3 ounces of lean protein or protein exchange along with a complex carbohydrate. You can always opt for a meal replacement bar or smoothie as a meal substitution. Good snacks are 3 cups of light popcorn, a fiber one yogurt or bar, 1/2 a large apple, orange, or pear (or 1 small).

6. Don't drink your calories unless you need to get hydrated. If you do, supplement with a fiber powder. This way you get hydrated, feel full, and add benefits to your digestive tract. Kellogg's All Bran Pink Lemonade or Iced Tea is a preference of mine.

Now when the holiday arrives and you can't resist eating at the buffet, here's a trick that doesn't include the measuring cups and spoons. Pull out that 7-inch plate. Make sure that you have protein, carbohydrates. Save your desert for the snack to take home or to enjoy as your snack (in 2-3 hours). Do not over fill your plate and do not stack food on top of eachother.

7. Drink lots of water, stay hydrated! Often the sensation of thirst is confused for hunger.

Enjoy your holiday or buffet without guilt!