Eat, Drink & Be Lean
To avoid becoming the fat guy in the red suit later this month, turn these 31 daily tips into habits and start the new year as a new man.
By Mike Zimmerman
/ Illustrations by Rami Niemi
Holiday Weight Loss Tip #1
Swap out cream and sugar for cinnamon in your coffee, says Amy Gorin, R.D.N. Tastes like Christmas, and you won’t miss the sweeter, creamier version. May help lower blood sugar too.
Holiday Weight Loss Tip #2
Have oatmeal for breakfast. Slow-digesting carbs may trigger your “ileal brake,” a digestive reaction in your small intestine that suppresses hunger pangs between meals. Upshot: You’ll snack less.
Holiday Weight Loss Tip #3
Holiday Party Tip:
Talk. If words are coming out, food isn’t going in.
Holiday Weight Loss Tip #4
Sweat today and every day. Recent research links 15 minutes of moderate exercise—think brisk walking—to reduced food craving in overweight people.
Holiday Weight Loss Tip #5
Spread some nut butter on a slice of whole grain bread. Extra fiber? Sure, and a new study from Tufts praises whole grains for raising metabolism and losing more calories during digestion.
Holiday Weight Loss Tip #6
Protein helps control appetite, but don’t go crazy. You want 20 to 30 grams per meal. Have three or four palm-sized portions three or four times a day, especially to build muscle.
Holiday Weight Loss Tip #7
Eat 30 grams of fiber today and every day. It ain’t just about weight loss and the bathroom bliss. It’s also linked to graceful aging. (We’ll be expecting a thank-you note in 10 years or so.)
Holiday Weight Loss Tip #8
Holiday Party Tip:
A plate of healthy food makes you look intelligent and sophisticated, like a guy who knows what matters. Stand next to the guy gobbling wings and you’ll look like a genius.
Holiday Weight Loss Tip #9
Best cause-effect nutrition advice ever: We asked a French waiter what “croissant” meant. He said, “Eat shit and die.” We were like, “Truth!”
Holiday Weight Loss Tip #10
Stay hydrated by glugging plenty of water: A lower fluid intake inhibits your ability to manage glucose, especially in people with type 2 diabetes, research suggests. Smart men don’t mess with glucose.
Holiday Weight Loss Tip #11
A handful of mixed nuts helps fill you up and top off your magnesium levels. Low Mg may be linked to excess weight, type 2 diabetes, and heart disease.
Holiday Weight Loss Tip #12
Holiday seafood has Polish, Italian, Slovakian, and Jewish roots (to name a few), which means someone will serve you a plate of it this month. Take the nutritional layup!
Holiday Weight Loss Tip #13
It’s cold-turkey season, so stamp out bad food habits along with the cigs. Smokers tend to be equally dumb about nutrient intake, research shows.
Holiday Weight Loss Tip #14
Drink less (or no) diet soda today. Sounds counterintuitive, but a large 2017 review in the Canadian Medical Association Journal suggests a link between diet soda and weight gain.
Holiday Weight Loss Tip #15
Here’s a sleep tip, because you look like you need it: How many studies have found that poor or insufficient sleep makes you crave junk food and store more fat? Just about all of them. Commit to your full eight.
Holiday Weight Loss Tip #16
You’re halfway through the month. Celebrate the victories, forget the defeats, and plug away. The Patriots have come from behind to win 40 times under Tom Brady. Resume your comeback.
Holiday Weight Loss Tip #17
Holiday Party Tip:
A buffet is a courtesy, not a double-dog dare.
Holiday Weight Loss Tip #18
Yes, it’s a long month, but don’t start skipping meals to cut calories. A 2015 rodent study from Ohio State linked meal skipping to weight gain. Slow, steady, portion-controlled eating wins the race.
Holiday Weight Loss Tip #19
For baking, add corn bran to batter. Slow-fermenting fiber may improve bowel function and increase fecal weight. Fat loss? That’s unclear. But we’re moved by these findings.
Holiday Weight Loss Tip #20
Hosting? Have you bought to-go containers so you can send your guests off with all the extra food?
Holiday Weight Loss Tip #21
Here’s yet another reason to drink more water: Red Bull and vodka make you piss like you’re auditioning for a career in pissing. Arrive at that party hydrated.
Holiday Weight Loss Tip #22
Mix a handful of rinsed canned white beans into your smoothies. “They pick up the flavor of the other ingredients really well, and you get a fiber and protein boost,” says nutritionist Gorin.
Holiday Weight Loss Tip #23
Holiday Party Tip:
Using smaller plates and bowls at mealtime really does help you eat less. Try it tonight.
Holiday Weight Loss Tip #24
This year, Santa’s stopping at one cookie; the rest get saved for the damn elves.
Holiday Weight Loss Tip #25
Today only: Go wild. Eat hearty. Drink deep. And enjoy the slumber of the unencumbered soul.
Holiday Weight Loss Tip #26
You’re off work. You have new toys. When you’re playing with them, you’re not eating. Yay!
Holiday Weight Loss Tip #27
On game days, shell your own nuts. Men who shelled their pistachios ate 41 percent fewer nuts than those who didn’t crack their own, according to a study published in the journal Appetite.
Holiday Weight Loss Tip #28
Try drinking green tea instead of your usual coffee today. Some folks swear it curbs appetite and helps them lose weight. Plus, the caffeine and antioxidants will do you just fine.
Holiday Weight Loss Tip #29
Reward yourself with a food you’ve been craving all month long. The season is about joy, after all. Just remember to…
Holiday Weight Loss Tip #30
…eat it slowly and mindfully. Research suggests that eating quickly can mean eating way more than you ever intended to. Don’t forget, steam shovels are for strip mines, not happy hour.
Holiday Weight Loss Tip #31
Go back and reread this entire list before you go out for New Year’s. It’s gonna be a long night.
Bonus Tip #1
When Memaw says, “Bundt cake’s ready!”…
Holiday Weight Loss Bonus Tip #1
You can’t disappoint Memaw. Have the cake but savor that first bite. The more you devour, the less joy and more guilt you’ll feel. So have a few bites, compliment her, and then slip the rest to the cat.
Bonus Tip #2
When your boss wants to do a shot…
Holiday Weight Loss Bonus Tip #2
Choose a lower-proof booze like Fireball so you don’t end up tackling the Xmas tree later. Or convince the chief that good spirits are for sipping. You might get a nice bourbon out of the bargain.
Bonus Tip #3
When your fatigued self craves garbage…
Holiday Weight Loss Bonus Tip #3
Before ordering greasy takeout, fry two eggs in olive oil. Put ’em on a whole wheat English muffin with tomato, red onion, cheese, avocado, and sriracha. Eat and feel better.
PHOTOGRAPH BY TED CAVANAUGH
ICONS BY MICHAEL BRANDON MYERS
Copyright © 2017 Rodale Inc. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc.
Source: Men’s Health