Nov 29 2022
Episode 7: Navigating the Holiday Season Part 2 --Why Maintenance Should be the Goal
Part 2 of 2. (If you haven’t listened to Part 1, you can listen here.)In this episode, we continue last week’s discussion on how to successfully navigate the holiday season. I discuss the in’s & outs of maintenance & why it should be the goal (rather than fat loss), during stressful & busy times of the year (like the holiday season). Because fat loss requires a lot of time, energy & focus (& the holidays aren’t conducive to that), working on maintaining energy balance is a worthy goal for most individuals during this festive, food filled season. Maintenance is often overlooked, undervalued worthy goal that not enough people focus on. If you’re in a fat loss phase, taking maintenance breaks can help you mentally, emotionally, & even physically. If you don’t need to lose weight, maintenance is still an important pursuit, especially during the holidays.Note on Intermittent Fasting: I will be doing an episode on this topic soon, as I know it’s a hot topic. In the meantime, please know I am not against IF as an approach. However, it needs to fit your lifestyle, otherwise it will not be sustainable. It is not superior to fat loss over other calorie restriction approaches, but can be a form of calorie restriction so it may help you achieve fat loss & does have some health benefits outside of fat loss. It’s an interesting topic & can be of value to some individuals, but as with all approaches, it’s important to consider both the pro’s & con’s, which we will do in a future show.Notes: Heather Robertson, Half Size Me podcast—check out Focusing on Maintenance & Facing Your Fears (Episode 551)Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips) Learn more about my 8 week training program, Accelerate. Sign up to receive pre-launch registration access as well as $150 off. Pre-launch registration is 12/1-12/6.Leave a review on Apple Podcasts (formally iTunes) & I’ll send you a FREE copy of my Fueled + Fit Insiders guide. Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus. 1:1 nutritional & fitness coachingReferences:For complete list of references for the show, please visit episode website. Boswell, R., & Kober, H. (2016). Food cue reactivity and craving predict eating and weight gain: a meta-analytic review. Obesity Reviews, 17(2), 159-177.Cornier, M., Grunwald, G., Johnson, S., & Bessesen, D. (2004). Effects of short-term overfeeding on hunger, satiety, and energy intake in thin and reduced-obese individuals. Appetite, 43(3), 253-259.Guyenet, S. (2017). The Hungry Brain. Outsmarting the Instincts that Make Us Overeat. New York: FlatIron Books.Roman, Y., Dominguez, M., Easow, T., Pasupuleti, V., Michael White, C., & Hernandez, A. (2018,September 11). Effects of intermittent versus continuous dieting on weight and body composition in obese and overweight people: a systematic review and meta-analysis of randomized controlled trials. International Journal of Obesity, [Epub ahead of print].
