Lifehack: Protein is Key
Almost everyone knows about the effect of protein on muscle growth. Without adequate intake of high protein foods, your body won’t have the resources it needs to turn all your hard work in the gym into lean muscle mass and definition.
However, a lesser-known function of protein is how it interacts with appetite. Proteins are much harder to digest and absorb than carbohydrates, making them a great way to stay full longer. Start your meal by filling your plate with turkey, ham, or any other source of protein you desire. Your muscles and taste buds will thank you later.
The Trap: Liquid Calories
And while protein sources add calories but satisfy hunger, liquid calories don’t have the same benefit. You won’t even notice how a liter of juice will add an extra five hundred calories to your daily diet. And this doesn’t even include sugary sodas and alcohol. Instead of this:
- Drink a glass of water before meals and each subsequent meal.
- Pace yourself as you eat.
- And/or replace every other drink with a glass of water.
Trap: tricky sauces for dishes
So you’ve stuffed yourself with turkey, cut back on your alcohol intake, and maybe even added a few servings of veggies for good measure and some fiber-friendliness. What could go wrong at this point? The answer lies deep inside the decorative gravy boat. Mayonnaise mixed with various ingredients creates a tasty but greasy sauce that can add hundreds of extra calories to your meal. The best thing you can do to avoid falling for its charm is to ignore it altogether, or to gently dip the meat or fish without getting too carried away.
Life hack: one day won’t ruin your work in the gym or diet
In fact, one day of feasting will not stop you from progressing. Just as one day at the gym won’t suddenly make you lose weight, a day of overindulging won’t suddenly reverse all your weight loss.
The only real threat to your waistline is insidiously hidden during the holidays. Or rather, their quantity. Once the holiday feast turns from a one-day event into a week-long binge, its consequences will become obvious. Skip a few days of binge eating, or at least be mindful of how they can impact your fitness goals.