Tis the season…

How can you eat, drink, be merry – and NOT get fat like Santa?

Fat - like Santa
Fat – like Santa

Read on for 3 tips (backed by science) that will keep your holiday eating under control…


What’s your problem?

You’re worried about gaining weight… and you find yourself eating MORE…snacking on cookies, eating cakes, chocolates, and more.

Are you the problem? Or can you blame it on the holidays?

After all, you’re not always in control of all the foods the seemingly appear out of nowhere.


You can be healthy during the holidays.

When you follow these 3 tips, you’ll not only be able to keep your weight in check but you’ll be able to burn fat, boost your focus and detox your body – so that you look and feel great!


Pre-tip: You can plan ahead!

Plan your eating in advance.
Plan your eating in advance.

Ideally you would plan your eating in advance and stick to that plan.

Say, for example, you have a holiday party to attend and you know there will be a lot of unhealthy food and drinks. Rather than simply thinking to yourself that you SHOULD stay away from the healthy foods, you can plan in advance what you will and won’t eat.

You can stick to just one plate of food and two drinks, for example.

Sometimes the planning doesn’t happen or doesn’t work out. In this case you can add another approach…


Tip #1: Take a break from food!

Take a break from food!
Take a break from food!

You can make things even easier and pick a TIME when you’ll stop eating. If you know dinner is at 7pm then you can plan to stop eating at 8pm.

But…if you indulge, go with the flow and eat late into the night, your best bet is to:

Take a break from food the next day! I don’t mean you need to go the entire day without eating (although doing this occasionally is VERY beneficial). Instead, delay or skip your usual breakfast. This means NO CALORIES.

In fact, you’ll see all kinds of health benefits (like reduced risk of cancer!) if you simply go without eating overnight for more than 13 hours.


Tip #2: Move your body!

Stay Active and Move
Stay Active and Move

Like you learned from Young MC back in the day

don’t just stand there bust a move

Science tells us that you need to exercise for 150 minutes every week to avoid risk of a host of disease and illness – including obesity.

But guess what? Exercise doesn’t have to be this thing you do at the gym. It doesn’t have to be a full 1-hour yoga session. It doesn’t have to be any specific exercise.

What they really mean is that you need to be ACTIVE for at least 150 minutes per week. That means getting up and walking around. But this is just the MINIMUM to avoid early death!

What can you do?

Tis the season to go shopping…

When you park your car, instead of driving around the lot looking for the closest spot (as if you were truly handicapped) find a spot FAR away from the store. (Or walk to the store instead of driving!)

Set a timer for 30 minutes to 1 hour while you’re sitting. When that alarm goes off spend at least a few seconds moving around. Walk. Jump up and down. Do some air squats. Whatever works for you. Just move your body!

Here’s a quick yet VERY effective exercise (called the “nitric oxide release”) you can do right NOW (and 3-5 per day).


Tip #3: Sleep well and stress less!

Sleep well!
Sleep well!

Yes, you need to get good rest to be healthy and burn more fat.

Hopefully this isn’t a surprise for you. When you sleep well, you get ALL the health benefits: you reduce stress and hunger; you balance your hormones; you have more energy; you feel better; and you live longer.

How can you improve your sleep?

Turn off/down your lights at night. Avoid looking at screens at night. Stop working at night. Make sure your bedroom is completely DARK and free from noise and distractions.

Close your mouth and breathe deeply 2-4 seconds inhale and 4-6 seconds exhale. Keep this up…until…you…fall…asleep!

Sleep is one of my own personal health challenges so I have a list of MANY more things you can do.

Just send me a message and I’ll be happy to help!


What tips work best for you around the holidays?

Type your answer in the box below!

Leave a Reply

Your email address will not be published.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

About the Author Jason Ryer

Helping people cut through the B.S. to finally lose weight, keep it off and beyond for: fat loss, energy, strength and immunity... to reach their (super) human potential!

Get my latest biohacks, health and wellness updates.

I'll share my updates, along with my latest biohacking secrets - to help you achieve weight loss and beyond: Burn Fat, Build Strength, Increase Immunity, Detox, and Boost Energy!