{"id":2743,"date":"2025-11-04T08:00:46","date_gmt":"2025-11-04T14:00:46","guid":{"rendered":"http:\/\/personaltrainerfoodblog.com\/?p=2743"},"modified":"2026-02-10T23:18:44","modified_gmt":"2026-02-11T05:18:44","slug":"the-4-tricks-to-lose-weight-over-the-holidays","status":"publish","type":"post","link":"https:\/\/www.personaltrainerfood.com\/blog\/the-4-tricks-to-lose-weight-over-the-holidays\/","title":{"rendered":"The 4 Tricks to LOSE Weight Over the Holidays"},"content":{"rendered":"

\"Four<\/a><\/p>\n

The holidays are right around the corner. All that hard work to lose or maintain your weight over the summer tends to go by the wayside during fall and winter.<\/p>\n

But I have\u00a0four easy-to-do secrets for\u00a0how to actually lose weight despite those gut-busting holiday meals.<\/p>\n

1. Avoid anything with the word \u201ccasserole\u201d<\/h2>\n

Americans will consume around 3,000 calories at the Thanksgiving table.<\/p>\n

But it\u2019s not the calories that make you gain weight, it\u2019s the casseroles\u2014specifically the starchy carbs hidden in those casseroles.<\/strong><\/p>\n

\"Personal<\/a><\/p>\n

Calories don\u2019t create fat\u2014starchy carbs and sugars do. Even green bean casserole has French fried onions on top. Broccoli cheese casserole?\u00a0Rice.<\/p>\n

While I’m on the subject of carbs, be sure to also avoid stuffing\/dressing, rolls and potatoes.<\/p>\n

The\u00a0British\u00a0Journal\u00a0of Sports Medicine even says carbs and sugar\u2014not lack of exercise\u2014are to blame for obesity<\/strong> and type 2 diabetes.1<\/sup> This is because carbs and sugar are what your body converts into fat for energy storage.<\/p>\n

Avoid all starchy carbs during your\u00a0Thanksgiving\u00a0dinner and you won\u2019t gain weight. Even better\u2014you won\u2019t have to count calories either.<\/p>\n

And trust me, there\u2019s still plenty left to chow down on if you keep the casseroles at bay.<\/p>\n

2. Can the cranberry sauce<\/h2>\n

As referenced above, sugars are in the same boat as starchy carbs when it comes to fat gain. But sugars do it much quicker, and with greater side effects.<\/p>\n

Spikes in your blood glucose levels can cause you to crave more carbs and then give you that \u201ccrash\u201d feeling later.<\/p>\n

\"Use<\/a><\/p>\n

Keep that gelatinous cranberry sauce in the can. Push those pies away.<\/p>\n

There is one\u2014and only one\u2014sugar allowance: apples. They’re low glycemic and high in fiber, which means your body goes through less of a sugar spike and energy swing when you eat them.<\/p>\n

Try this instead: Pie-Less Apple Bake<\/h3>\n

Here’s\u00a0a great fat busting, guilt free apple dessert<\/strong> alternative to help lose weight over the holiday…<\/p>\n

\"Pin<\/a><\/p>\n

Ingredients:<\/b>
\n1 Apple, cored and sliced into wedges
\n1 T Butter
\nNon-caloric sweetener such as Splenda or Stevia to taste
\n1\/8 teaspoon (or to taste) apple pie spice<\/p>\n

Instructions:<\/b><\/p>\n

    \n
  1. On a small baking tray, arrange apple wedges in layers.<\/li>\n
  2. Dab the butter on top of the apple. Sprinkle sweetener and apple pie spice over everything.<\/li>\n
  3. Bake in oven for 12-15 minutes at 350 degrees.<\/li>\n
  4. Serve warm or pack into lunch containers and refrigerate until ready to use as a snack or with lunch.<\/li>\n<\/ol>\n

    3. Focus on meats, eggs, and vegetables<\/h2>\n

    No starchy carbs and no sugar. What\u2019s left?<\/p>\n

    I create a very full thanksgiving plate every year by focusing on eating meats, vegetables, eggs, cheeses and nuts.<\/p>\n

    That leaves me with turkey (fried or roasted), ham, deviled eggs, greens, summer squash, asparagus, Brussels sprouts, broccoli with cheese\u2026The list goes on!<\/p>\n

    \"Here<\/a><\/p>\n

    By doing this you\u2019re focusing on what<\/em> you\u2019re eating, not how much<\/em> you\u2019re eating\u2014which means you don\u2019t need to worry about counting calories. <\/strong><\/p>\n

    This means that you can have the best of all worlds. Eat delicious foods and still lose weight.<\/a><\/p>\n

    4. Start with a glass of water<\/h2>\n

    Chugging a couple glasses of water before your holiday meal could help you lose weight, according to a recent study in the journal Obesity<\/em>.2<\/sup><\/p>\n

    This makes sense because water fills up your stomach, helping you feeling more satiated.<\/p>\n

    The key in this experiment was that the test group drank water 30 minutes before each meal. <\/strong><\/p>\n

    Researchers think this time between drinking and eating helps you feel full while giving you time to shape better decisions about what you eat.<\/p>\n

    Now, while water can help you lose weight by making you eat less, it\u2019s not a magic bullet. Still remember tips 1, 2 and 3.<\/p>\n

    Boiling it all down<\/h2>\n

    Here is a handy-dandy chart to help you avoid the wrong foods while loading up on the good foods at your family’s Thanksgiving table.<\/p>\n

    \"Use<\/p>\n\n\n\n\n
    YES<\/strong><\/td>\nNO<\/strong><\/td>\n<\/tr>\n
    Turkey (roasted\/baked, with the skin!)
    \nHam (without glaze)
    \nDuck
    \nFish
    \nShellfish
    \nBeef
    \nDeviled eggs
    \nCollard Greens
    \nTurnip Greens
    \nMustard Greens
    \nKale
    \nGreen Beans (without french-fried onions)
    \nSpinach
    \nSummer Squash
    \nZucchini
    \nCorn (in moderation)
    \nBrussels Sprouts
    \nAsparagus
    \nMushrooms
    \nSauerkraut
    \nPeas (in moderation)
    \nNuts
    \nCarrots (in moderation, and without glaze)
    \nPie-Less Apple Bake (with non-sugar sweeteners, no crust)
    \nButter
    \nFull-fat salad dressings
    \nTea
    \nCoffee
    \nDiet drinks
    \nWater<\/td>\n    		Stuffing\/dressing
    \nGravies
    \nCranberry sauce
    \nPotatoes
    \nYams or Sweet Potatoes
    \nDumplings
    \nNoodles
    \nCasseroles with rice or fried onions
    \nHominy
    \nWinter Squash
    \nPumpkin
    \nBread\/Rolls
    \nCornbread
    \nCookies
    \nCakes
    \nGlazed nuts
    \nPies
    \nAlcohol<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Another tip: make sure your freezer is stocked with Personal Trainer Food<\/a> so you can ring in the New Year looking and feeling great!<\/p>\n

    Save now on low-carb meal deliveries<\/h2>\n

    Right now, you can save 30% on any of our weight loss meal plans. Personal Trainer Food delivers everything you need to lose weight– including a Weight loss Coach who will help you get your very best results.<\/p>\n

    Enter SAVE30 in the promo code box when you check out. You’ll also enjoy fast, complimentary shipping right to your door.<\/p>\n

    Get started now<\/a> \u2014 and get the RIGHT foods you need to lose those stubborn pounds.<\/p>\n

    \"Click<\/a><\/p>\n

    The Science<\/h3>\n
      \n
    1. It’s your diet, not how much or little you exercise: bjsm.bmj.com\/content\/early\/2015\/05\/07\/bjsports-2015-094911.full<\/li>\n
    2. Obesity Journal findings: onlinelibrary.wiley.com\/doi\/10.1002\/oby.21167\/abstract<\/li>\n<\/ol>\n

      More Popular Low-Carb Holiday Recipes for You!<\/h3>\n

      Instead of Fattening Pies Try: Guilt-Free Apple Pie Filling<\/a>
      \n      Instead of High Carb Appetizers Try: Mini Quiche Egg Muffins<\/a>
      \n      Instead of Mashed Potatoes, Try: Loaded Mashed Cauliflower<\/a>
      \n      Instead of Heavy Casseroles Try: Indulging in These Brussels Sprouts<\/a>
      \n      Instead of Alcohol Try: Festive Sugar-Free Mocktails<\/a>
      \n      If You ARE Having a Drink: Try These Low-Carb Alcohol Options Instead<\/a><\/p>\n

      Weight loss results not guaranteed and are based on various factors. Copyright \u00a9 2024 Personal Trainer Food, All rights reserved.<\/span><\/em><\/p>\n

      \n

      \"Shane\"<\/p>\n

      About the Writer<\/strong><\/p>\n

      Shane Allen is a certified weight loss specialist, personal trainer and sports nutritionist. He joined Personal Trainer Food™ after 12 years in television news where he worked both on air and behind the scenes in news management. Shane is an EMMY\u00ae, Edward R. Murrow, National Society of Professional Journalists and Texas Associated Press Broadcasters award-winner.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

      Fitness expert Shane Allen has four easy tips on how to actually lose weight despite those gut-busting holiday meals.<\/p>\n","protected":false},"author":1,"featured_media":8633,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[4],"tags":[24,78,289,564,727],"class_list":{"0":"post-2743","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-healthy-living","8":"tag-apple","9":"tag-burn-fat","10":"tag-healthy-holiday","11":"tag-sugar-free","12":"tag-the-ptf-way","13":"entry"},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.personaltrainerfood.com\/blog\/wp-content\/uploads\/2016\/11\/shutterstock_430928008.jpg?fit=1000%2C667&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7cwqv-If","_links":{"self":[{"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/posts\/2743","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/comments?post=2743"}],"version-history":[{"count":28,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/posts\/2743\/revisions"}],"predecessor-version":[{"id":21853,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/posts\/2743\/revisions\/21853"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/media\/8633"}],"wp:attachment":[{"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/media?parent=2743"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/categories?post=2743"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/tags?post=2743"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}