“Do you have any tips for “mitigating” the damage from all the heavy meals during summer barbeques and parties? I’m talking more in terms of exercise, other meals, supplements when you know you will overeat, not avoiding all the great food with my family.”
When it comes to overeating, there is only one way to mitigate the damage and that involves an eating disorder of another color. Let’s just not go there.
Here are some thoughts on how to handle holidays and family celebrations in a diet conscious way that will still allow you to enjoy good food with friends and family:
1. Exercise more. Holidays are a stressful time for everyone and the additional stress relief will come in handy as well as the additional calories burned and the boosted metabolic rate. I recommend increasing high intensity training workouts. These are better than simple sustained walking or biking because the high intensity (for example: using hill or fat burn cycles on gym equipment). A quick 20-minute high intensity aerobic workout can boost your metabolism for up to 24 hours. These are idea for holidays and vacations.
2. Meals in moderation. I wouldn’t suggest not having your favorites, but I do suggest you eat them in moderation. Instead of 4 cups of potato salad or mashed potatoes with gravy, knock it down to one cup and eat slow enough to enjoy the flavor. Instead of skipping Great Aunt Mary’s pecan pie, just have 1/8 of the pie instead of 1/4.
3. Smart supplements. Have a protein drink or bar before going to a party where you know you’ll be tempted to eat a lot. This will help to fill you up so you don’t feel as hungry when you walk through the door and smell all the foods you have to choose from. Consider carbohydrate blockers if you know you’ll be tempted by potatoes, breads, biscuits, cakes and other starchy foods.
These are just a few suggestions, but if you implement them you’re sure to notice their benefits.