Start with breakfast
You’ll be eating a lot of rich food at the party this evening, so you should save calories in the morning, right? Wrong. Skip breakfast and you’ll probably end up eating way more fatty food at the event, adding up to even more calories than you “saved” earlier. “When we’re starving, it’s harder to make healthier choices,” says Torey Armul, MS, RD, CSSD, LD, an Academy of Nutrition and Dietetics spokesperson. “We want sugar for instant energy and fat to build calorie stores in case we don’t eat again soon. It’s an evolutionary response to going too long between meals.” Here’s how to avoid 15 other weight-loss mistakes everyone makes.
Pack in protein early
Getting 10 to 20 grams of protein at breakfast will keep you full and reduce cravings for the rest of the day, says Armul. Pair it with fiber for an even more satisfying meal. “Fiber helps fill you up, and protein helps keep you full,” she says. Steer clear of simple carbs like a bagel or white toast, which don’t have much of either. Instead, fill up on eggs with a side of fruit, or peanut butter on whole-grain toast. Try these other 20 ways to beat post-holiday weight gain.