Super Bowl Sunday is the first big “holiday” of the year that can derail your New Year’s diet and exercise. You feel healthier and you may have already lost a few pounds this year. His clothes fit better and he is eating healthier and exercising more consistently. The Super Bowl party may threaten your weight loss momentum, but you don’t have to let that happen. The key is not to go crazy at the Super Bowl party. If you indulge, here are some tips to keep your waistline lower than the game score.
Don’t go to a Super Bowl party hungry.
eat like a pig prior to Party. You should overeat healthy foods before any party or any possible situation where you will be tempted with unhealthy foods. Enjoy the game, but not all those unhealthy calories. The chances of eating healthy will be greater if you are not hungry.
Avoid foods that stimulate your appetite
Foods rich in refined carbohydrates or high in sugar increase appetite. These foods push your hunger hormones into overdrive and make you feel hungry. Do not eat bread, nuts or chips before the meal. This increases your appetite and you are more likely to overeat. If you have to eat a slice of bread, eat it during the meal. Eat more protein. While refined carbohydrates increase your appetite, protein has the opposite effect. Start the day with protein. One study showed that people who ate an egg white omelet for breakfast ate 44% fewer calories throughout the day compared to those who ate instant oatmeal.
Avoid high-calorie foods
Pizza and chicken wings are the two most popular foods on Super Bowl Sunday. If you can say “no”, the whole day will be much easier and you won’t feel guilty on Monday morning. There are so many delicious and healthy foods that you can eat instead. Try adding navy beans to guacamole, add fat-free salsa, or mix ranch dressing with fat-free yogurt for delicious dips. Substitute mayonnaise and cheese for hummus and mustard on sandwiches. Try grilling chicken breasts, fish, and vegetables instead of hamburgers and hot dogs. Make fish tacos with shredded lettuce or cabbage. Extra Lean Ground Turkey Chili is hearty, festive, and delicious on its own or served with a veggie hot dog.
Skip the booze
A beer or two may not seem like much, but the extra calories increase your waistline and reduce your willpower. Try the diet tonic with lime. It tastes like a mixed drink and the bitter taste will help curb your appetite.
double your exercise
Although it may take some serious pre-planning, I recommend that you get 1-2 hours of exercise the Saturday before and the Sunday of the Super Bowl. Really, I mean any type of physical activity, not just exercise. Physical activity is loosely defined as anything that moves the body. So shopping, dancing, cleaning, etc. all are considered forms of physical activity. Walking is my favorite physical activity and the favorite of many of my patients. You can do your exercise all at once or in small blocks. The goal is to double your exercise throughout the weekend, any way you can. And the more the merrier, so if you can do more physical activity, I recommend that you do as much as possible.
Exercise at half time
Why not? Take a 15-minute walk around the block while everyone else grabs more of those cold, soggy nachos.
Don’t eat mindlessly
Do not snack or eat chips or pretzels during the game. Do you really want to eat that or do you just want to crunch? Try carrots and celery instead.
Think of soccer as a sport, not an eating and drinking event. Think of those elite athletes on the field… you can treat your body like that of a professional athlete. You can leave this year’s Super Bowl party feeling healthy and strong. And you’ll wake up on Monday morning without a hangover!