November is here! The days get shorter, colder and it rains more.   There just seem to be less opportunity to exercise on a regular basis, right? And then soon, there will be all the Christmas parties… Finally, by the end of January 2016, the number on the scale will much higher than they were last summer.

We all know the story. Every year it happens to some of us. Let’s change the script of the story this year and make it a goal to keep your body weight within 1 to 2% of your pre-winter level. Deal??

Here are some simple tips you can use to help:

• Drink more water: Being well hydrated is always important but drinking extra water will help in curbing your appetite. 2 glasses of water before leaving for a holiday party will be a valuable ally in controlling your caloric intake and also help counteract the dehydrating effect of alcohol.
• Never arrive at a party hungry: Planning ahead and eating a small amount of food before you leave will help you maintain your discipline and avoid the temptation to over-indulge on the goodies.
• Take it easy on the starches and instead go for the fruits/veggies and lean meat/seafoods: When looking at the buffet table, pass on the breads, white rice, sauces, cookies, cakes… and pick more tomatoes, peppers, grapes, kiwis, chicken bites, shrimps… They are all very tasty and much lower calories per bites.
• Pace yourself when eating: Since you will not be hungry when you arrive, there is no need to try to eat as much as you can in the first half hour of the party. Try to sample only 1 item at the time and walk around the room to talk to different people instead of standing by the same table and picking food from it consistently.
• Please limit the drinking of alcoholic drinks to one serving: In case you did not know, wine, beer and other alcohol all contain between 100 to over 200 calories per serving. And since alcoholic drinks are usually paired with food, these extra calories quickly add up.
• Get plenty of sleep: Research has proven that not getting 8 hours of quality sleep will affect your body’s insulin and ghrelin (hunger hormone) levels, leading to overeating. Improving the quality and duration of your sleep will enhances growth hormone release and helps your immune system stay strong.
• And of course, there is the “exercise before/after you go out to the party”: By burning some calories through a cardio-vascular and/or resistance training workout, you will indeed create a small caloric deficit and you may then indulge in one maybe 2 of your favourite treats!

Stay fit and lean this winter! Your body will thank you for it.

Eat Smarter – Train Better!

Svetlana & Michel