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How to Eat During Holidays - 5 Tips To Prevent Fat Gain (Without Tracking Calories)

1,093 views · Published 20 December 2015 · 10:19 · Indexed 27 September 2026

Channel: Mario Tomic · 2015 · Howto & Style

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In this video, you'll learn how to eat during holidays and diet strategies to stay fit and prevent weight gain even without tracking calories.

Summary:

Tip 1 - Use Intermittent fasting for benefits such as reduced hunger and better calorie control.

If you limit your meals to an 8-hour window with intermittent fasting you're a lot less likely to overeat.

Tip 2 - Increase protein, vegetable, and water intake to increase the satiety. High protein food has a greater thermic effect and offers a great tool to naturally calibrate your hunger control.

Tip 3 - Avoid the black and white, all or nothing mindset. If you overeat one time be mindful about it and don't let it turn into a chain reaction where you blow your diet completely for days and in some cases weeks.

Tip 4 - Reduce food variety. Pick one type of dessert per meal and stick with that. Without tracking calories, food variety will naturally increase your consumption.

This has been found across a wide range of ages and across both genders.

When they offered an assortment with three different flavors of yogurt, participants were likely to consume an average of 23% more yogurt than if offered only one flavor.

Having a taste of everything was a good strategy during our evolution since it protected again micronutrient-deficiencies but in modern times it's gonna likely lead to overeating.

Tip 5 - Turn The Extra Food Into Gains

Don't hesitate to increase your workout volume a bit in the gym if you're eating more and if you feel a lot stronger.

Typically I will increase the number of sets slightly or add some cardio during holidays to take advantage of the higher caloric intake.

And if you're coming from a diet this will help you regain the muscle mass you've lost during the diet, you'll look a lot fuller and feel a lot better.

Studies referenced in the video:
https://www.ncbi.nlm.nih.gov/pubmed/19419673
https://www.ncbi.nlm.nih.gov/pubmed/7232526
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4376392/
https://www.jissn.com/content/4/1/24

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