Super Bowl Sunday is the first big “holiday” of the year that can derail your New Years diet and exercise resolve. You feel healthier and you may have already lost a few pounds this year. His clothes fit better and he’s eating healthier and exercising more consistently. The Super Bowl party can threaten your weight loss drive, 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 waist lower than the game score.

Don’t go hungry to a Super Bowl party

Pig prior to Party. You should overeat healthy foods before any party or any possible situation where you are tempted by unhealthy foods. Enjoy the game, but not all those unhealthy calories. Your chances of eating healthy will be greater if you are not hungry.

Avoid appetite-stimulating foods

Foods high in refined carbohydrates or high in sugar increase appetite. These foods cause hunger hormones to ramp up and cause hunger. Don’t eat bread, nuts, or potato chips before your meal. This increases your appetite and you are more likely to overeat. If you must eat a slice of bread, eat it during your meal. Eat more protein. While refined carbohydrates increase appetite, protein has the opposite effect. Start the day with protein. One study showed that people who ate an egg white omelette for breakfast consumed 44% fewer calories during 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 just say “no” it will make the whole day so 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, load with fat-free salsa, or mix ranch dressing with fat-free yogurt for delicious dips. Substitute hummus and mustard for mayonnaise and cheese on sandwiches. Try grilling chicken, fish, and veggie breasts instead of burgers and hot dogs. Make fish tacos with lettuce or shredded cabbage. Turkey Chili with Extra Lean Ground Beef is hearty, festive, and delicious on its own or served over a vegetarian hot dog.

Avoid alcohol

A beer or two may not sound like much, but the extra calories add to your waistline and reduce your willpower. Try diet tonic water with lime. It tastes like a mixed drink and the bitter taste will help quench your appetite.

Double your exercise

Although it may take some serious pre-planning, I recommend getting 1 to 2 hours of exercise on the Saturday before and on Super Bowl Sunday. I really mean any kind of physical activity, not just exercise. Physical activity is loosely defined as anything that moves your 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, however you can. And more is better, so if you can get more physical activity, I recommend doing as much as possible.

Exercise at halftime

Why not? Take a 15-minute walk around the block while everyone else drinks more of those cold, soggy nachos.

Do not eat without thinking

Do not eat or eat French fries or pretzels during the game. Do you really want to eat that or do you just want to crunch? Instead, try carrots and celery.

Think of soccer as a sport, not a food and drink 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 with no hangover!

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