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Let’s be honest: the holidays do a number on our dieting plans. It can feel literally impossible to keep those lost pounds off as we enter a time of year when avoiding all of your favorite fatty and carb- filled foods pretty much turns you into a Scrooge. Fortunately for your spirits but unfortunately for your waistline, Thanksgiving, Christmas, and more are coming over the river and through the woods faster than you think. Do you have what it takes to enjoy this holiday season without compromising your weight loss goals?

…If you answered “no,” we understand—you aren’t alone. It’s why Evolution Body Transformation is kicking off this holiday season by arming you with everything you need to come out unscathed. Here’s a list of five skinny tips that will warm your heart and preserve your waistline to get you through the rest of the year looking fabulous!

  1. Find a friend in My Fitness Pal.

Follow the link above to access everything the My Fitness Pal Blog has to offer. Designed to make being healthy the easiest part of your day, it’s packed with recipes for breakfast, lunch, and dinner that are between 200 and 400 calories. The folks at My Fitness Pal are all about food logging, too, which we think is a great way to stay aware of what you’re eating, and how it’s affecting your body. With this handy little tool, you can log all of the recipes you use from My Fitness Pal in the click of a button. Pretty cool, huh?

  1. Bring a holiday favorite straight to your own morning mug.

Who needs a $5 cup of coffee packed with your diet’s worst nightmares when you can have your favorite seasonal beverage the healthy way? This year the gals at Flavilicious Fitness are bringing you your very own recipe for the purest Pumpkin Spice Latte there is to offer. So toss that paper cup to the reindeer, grab some pumpkin puree, and get to it!

  1. Don’t get bogged down by staying “low-fat.”

We’ve been programmed to see fats in anything and immediately dive for the nearest bathtub-sized salad. But it’s important to remember that your body does need fats. Most of us, instead, are used to being encouraged to consume lots of whole grains. In fact, most of our “healthy” diet is supposed to consist of them. But consider this: wheat and grains quickly turn to sugar in our bodies. The resulting high blood sugar can lead to poor insulin sensitivity…a key reason why our bodies pack on the belly fat! So at this year’s holiday parties, try taking a step away from the whole grain dinner rolls and embrace that nutcracker! Nuts—like walnuts, almonds, and pecans—contain fats that’ll help regulate your body’s hormonal balance to get fat-burning hormones doing exactly what they’re meant to. Some other healthy fats include olive oil, fish, avocado, and even coconut oil, found in the pumpkin spice latte recipe above!

  1. Remember: fruit is your friend.

Never be afraid to whip out a classic fruit salad at your next holiday party. Many fruits aren’t just good for you, they’re perfect for reducing body fat. Take watermelon, for example. It’s got an 88% water and 12% fiber content that’ll help boost your liver and kidney function and make you feel full and satisfied after eating less food. You might also sprinkle some pomegranate into the mix. Pomegranate has all the fiber, Vitamin C, and water of watermelon, but its shape makes it good for nibbling—and slower eating, ensuring that your body’s getting more nutrition, but fewer calories out of the deal. Berries are also a great addition. They’re packed with B-Vitamins and antioxidants that help keep your blood sugar in check.

  1. Don’t take the YOU out of your holiday diet.

This may be our last tip, but it’s certainly not our least. With any diet, enjoying food and life this time of year can be a challenge. In many ways, the warmth and nostalgia of the holidays are brought to us in the form of our favorite foods. As personal trainer and entrepreneur Neghar Fonooni reminds us, there are plenty of foods and practices out there that are considered “healthy.” There are foods packed with vitamins and workouts that target all of your trouble spots. But when they bring you dread instead of joy, they just aren’t healthy for you. So eat those foods that will enrich your body and your spirit. If you don’t like coconut oil, remember…you don’t have to!

For more support from Evolution on your weight loss journey this holiday season, set up a consultation! Call us at 608-274-2225, or do it yourself online at

*Results may vary from person to person. No individual result should be seen as typical. These statements have not been evaluated by the Food and Drug Administration.