I hope you all enjoyed your Superbowl Sunday. I trust you all remained true to your health and fitness goals, and did not give in to the temptations presented to you in the form of snack size delicacies. Below are six of the more commonly accepted tactics for working around a food based event. Following each tactic is a personal response on my specific approach.
1. Use small plates
Research shows that people who choose smaller plates and utensils eat less without even noticing it. The difference can be up to 50% fewer calories consumed, yet most report the same level of fullness.
A smaller plate means more frequent trips to the buffet. I’m a realist. Opting instead to use a serving platter as a meal plate, I can avoid towering my food items and instead arrange them in a visually appealing manner. Doing so allows me to make only a single trip to the buffet, thus proving that I have incredible restraint in the face of temptation.
2. Eat slowly
People who eat more slowly eat fewer calories over the course of a meal. This allows your body to sense it is full and report that signal to your brain before you overeat.
How rude! Some cultures take offense to slow eating, as it is viewed as a sign that you do not like the meal. I live in a very diverse community. I would hate to offend anybody by taking my time with a meal for my own selfish goals.
3. Eat healthiest foods first
Salads are a great place to start because watery vegetables slow digestion and have very few calories. Good fats and protein with this will help fill you up also.
Yes – I will have some lettuce with my egg, ham, chicken, turkey, olives, cheese, nuts, bread bits, and dressings.
4. Skip snacks and bread
Refined carbohydrates are loaded with calories, cause insulin spikes, and tend to leave you wanting more. Pick and choose wisely and keep these items to a minimum.
I once met a guy at the gym who claimed he was drinking a zero calorie protein drink that contained 80 grams of protein. Sorry bro – protein has calories. In the same light, I am well aware that there is no such thing as a carb free snack. Well versed in the dangers of simple sugars and the overindulgence of carbs, I have already taken it upon myself to rid the buffet of these items. They are in a locked chest that I keep in my room.
5. Keep dessert small
The difference between a large slice of cake and a smaller slice of cake can literally be hundreds of calories.
I’m very mathematically oriented. Everything must be put into perspective. For instance, what is more impressive to you; a 250 pound guy that deadlifts 500 pounds or a 180 pound guy that deadlifts 400 pounds? Mathematically speaking, the 180 pound guy lifted 222 percent of his weight while the 250 pound guy only lifted 200 percent. I view cake the same way. If I am willing to give my three-year old a piece of cake that is two by two inches, to keep things in perspective I can reasonably expect my share of the cake to be 20 by 20. Simple math people.
6. Drink responsibly
Alcohol and sugary drinks can contain more calories than the food you eat. Research healthier alternatives made from natural products – in many cases you can mimic the taste without the harmful effects of sugary and alcohol.
I agree. From protein to alcohol, I hate to drink my calories. I don’t even drink water when I eat. I try to avoid drinking anything 30 minutes before and after eating. Much like how I don’t want anything to interfere with my gains in the gym, I don’t want anything to interfere with my refueling process. I liken drinking calories to placing a billiard table in the kitchen.