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3 Strategies to Avoid Gaining Weight over Thanksgiving

3 Strategies to Avoid Gaining Weight over Thanksgiving

Thanksgiving marks the beginning of a joyous holiday season that includes spending time with family, exchanging gifts, and reflecting on the blessings of the past year.

It also marks the onslaught of delicious meals that are capable of completely derailing your fitness. Ugh—you can almost feel your waistband getting tighter…better loosen up that belt.

Here’s the good news: If you put the right plan in place, you won’t come out of Thanksgiving and other big holiday meals carrying 10 extra pounds with your diet in shambles.

This piece includes the exact strategies you need for before, during, and after the big holiday meal. If you can master each of them, you won’t have to refuse a piece of grandma’s famous pumpkin pie.

Three Strategies for Surviving Thanksgiving

As we approach the holidays, we all fall into one of three categories:

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  • You’ve already hacked your fitness and are maintaining a lean physique. You can employ a few of these strategies to minimize the fallout, but since you’ve put in the hard work all year, the holidays should be a breeze.
  • You’re smack dab in the middle of a cut and you’re dreading having to face the holidays just as you’re starting to see some upper ab definition. You contemplate moving out of the country and converting to another religion to protect your fitness progress.
  • You’ve struggled with fitness all year and, quite frankly, you’re sick and tired of messing with it. After all, 2017 is just six weeks away. You decide to f*ck fitness, enjoy the holidays, and deal with the fallout starting January 1.

If you fall into category 1 or 2, I have to applaud you for being proactive about the impending holiday binge and looking for strategies to minimize the potential fallout. You’ve come to right place. We’re going to get you through the holidays with minimal fat gain.

These strategies work better if you’re already eating clean and lifting heavy (although you can still use them if you’re not) and can also be employed for any big cheat meal, not just holidays.

Strategy 1: Make the Holiday a Workout Day

Your first step is to make sure the holiday meal falls on a workout day.

You want to do this because you’re allotted a higher calorie budget on workout days, and when you’re facing the prospect of a big meal, you need the biggest budget you can get.

If you’re not lifting heavy, just get some kind of workout in, whether it’s a lift or cardio. Even if you just burn 100 calories at the gym, that’s 100 more calories you have for dinner.

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Strategy 2: Employ Eat Stop Eat the Day Before

An advanced strategy for the holidays is to employ Brad Pilon’s Eat Stop Eat fasting protocol where you actually fast for 24 hours before the big meal.

For Thanksgiving, you would eat a big dinner Wednesday night and then begin your fast. You won’t eat anything on Thursday until the big Thanksgiving dinner is served.

This strategy isn’t for everyone, but if you’re already used to fasting or have serious mental discipline, a 24-hour fast will seriously help you minimize your holiday weight gain.

Strategy 3: Save Your Carbs & Fat for the Big Meal

If you can’t handle a 24-hour fast, use the lunch before your big meal to get in 75-80% of the protein you need for the day and save your carbs and fat for dinner.

Protein is always hard to come by during holiday meals. Aside from the turkey, everything else at Thanksgiving dinner will mostly be carbs and fat. By focusing on protein during lunch, you can afford to indulge during dinner with sweets and starchy dishes like mashed potatoes, stuffing, and all sorts of bread.

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This strategy works even in the off season if you’re just eating at a restaurant because protein is usually the most expensive item on most menus while fat and carbs are abundant in the side items you order. If your big meal is happening at a restaurant, research the menu beforehand so you know exactly what you’re going to order and how many calories the meal will cost you.

Regardless of where you’re eating, if you need to eat a second, smaller meal right before dinner, that’s totally fine. I call this tactic “pre-eating” and actually recommend this strategy for a couple reasons:

  • If you don’t get all your protein in during lunch, you can get the rest during this meal.
  • You’ll go to dinner with a full stomach and will be less likely to indulge.

What to Do About Booze

Alcohol tends to go hand-in-hand with any sort of celebration, and just like food, it has the potential to negatively impact your fitness if you’re not prepared.

You should avoid beer due to the carbs and pass on sugary mixed drinks. If it’s frozen or has an umbrella sticking out of it, give it to your friend who’s waiting until January 1 to tackle fitness.

Stick with red wine or a hard liquor with a zero-calorie mixer like Coke Zero or club soda. As we’ve previously covered, you really do lose when you booze. But if you’re selective with what you drink, you’ll have a higher chance of keeping your diet intact and avoid a hangover.

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The Day After Ultimately Dictates Your Success

The single most important part of any celebration or binge holiday meal is the day after. Whatever unfettered gluttony happened the night before, you have to bounce right back the next day and resume your regular diet and exercise routine.

No Bloody Marys or greasy burgers for lunch. You had your fun the night before. There’s a limit on how much fat you can add in a 24-hour period. Even if your Thanksgiving dinner was 10,000 calories, you’ll only add a limited amount of new body fat. Basically, you won’t come out of Thanksgiving 10 pounds heavier.

But if one bad meal becomes a second and a third, and you throw in the towel and decide to start again with your diet on Monday, you’re venturing down a slippery slope. This kind of mentality is the fastest way to end up 10 pounds heavier come January 1.

All that said, you shouldn’t be afraid of cheat meals like Thanksgiving. Life is too short to stress over meals that are about bringing people together to celebrate a joyous occasion. Remember, preparation is the key to being in control of every situation you face in life.  So plan accordingly, be thankful for all that you have, and have a happy Thanksgiving!

Featured photo credit: thekrazycouponlady.com via prod-cdn.thekrazycouponlady.com

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Published on June 29, 2020

8 Best Air Purifiers for a Healthy Home

8 Best Air Purifiers for a Healthy Home

Whether you suffer from allergies, have pet friends, or live in a climate where bacteria thrive, the best air purifier will make sure that your home’s air is clean and fresh at all times. We all clean our houses regularly, but it is easy to look over the most important element in our homes, apart from the surfaces, and that’s air. Thanks to the best air purifier, the air in your home will be more breathable and cleaner.

Why You Should Trust Us

If you are looking for which best air purifier is for you, we here at Lifehack have put in the time and effort to find it. There are so many to pick and choose from, so we sifted through dozens to find purifiers suitable for many people.

For these air purifier reviews, we will be suggesting home filters based on three criteria:

  • CADR: The rating that’s used to determine an air purifier’s effectiveness.
  • Room Size: The area that an air purifier takes up in a room.
  • Noise: How loud and distracting it can get.

With these in mind, here are the suggestions for the best air purifiers you can get.

1. Winix 5500-2 Air Purifier

    If you’re looking for an ozone air purifier, this is a solid option. The HEPA filter is capable of capturing up to 99.97% of airborne pollutants, dust mites, and more. The filters provided are able to be washed, and the air purifier has a CADR of 360 square feet. It’s suitable for kitchens and medium to large bedrooms or living spaces.

    That said, the air purifier does have some issues with the sensor, particularly in the auto mode. You’re also stuck with the color of this air purifier as is: black.

    Buy this Air Purifier!

    2. Blueair Blue Pure 211+ Air Purifier

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      When considering an alternative, we suggest Blueair’s air purifier. It’s an air purifier that addresses allergies and is safe for pets. It’s able to capture 99% of airborne pollutants and is capable of filtering odors from smoking, pets, cooking, and wildfires. Even the sound it makes isn’t loud. The lowest setting is a sound equivalent to a whisper, and the highest is a sound equivalent to rainfall.

      One downside is the fact this filter is relatively small and is meant to be stationed on the floor. It’s about as tall as a small child, so it’s easy for children to stick their fingers or other objects into the air cleaner. Also, considering the size, it’s not built to handle larger rooms unless you get multiple. Even then, customers noted that the sound could be irritating when using multiple filters in a room.

      Buy this Air Purifier!

      3. Hathaspace Smart True HEPA Air Purifier

        For the best air purifier for your money, the Hathaspace air purifier is a good option. It allows you to adjust settings manually and works well as an air purification system capable of capturing 99.97% of air pollutants, gas, and more. It also comes with a 2-year warranty, so it’s not as risky as other brands that may only have a month or three-month warranty.

        That said, many customers noted that it’s not good at keeping back odors as much. The air purifier has a tendency to shut off when the air quality is good, regardless of if the room smells bad.

        Buy this Air Purifier!

        4. GENIANI Home Air Purifier

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          The air purifier from Geniani is another solid option for those looking to fight off allergies and want efficiency in their air purifier. The air cleanser comes with a 2-year warranty and is known for its power while still remaining quiet. You can choose between three speeds, and it even has a nightlight option, too.

          All in all, it’s a great product, though people struggled a little bit with the nightlight option. The light is a little too bright when it’s in the dark, making it disruptive if you’re the type of person who prefers completely dark rooms when sleeping.

          Buy this Air Purifier!

          5. Honeywell HFD-120-Q QuietClean Oscillating Air Purifier

            Another consideration for air purifier home use is Honeywell’s air purifier. One of the big perks from this air cleanser is that the three filters are able to be washed and used permanently, saving you the struggle of buying additional filters. The company also provides replacement filters should the filters perform poorly or get worn down. Beyond that, it’s capable of capturing 99% of air pollutants and is energy efficient, too.

            The air purifier itself is quiet, however, and if you allow it to swivel, the parts themselves could make a loud squeaking sound after a while. It’s also not as strong as other air purifiers around, with customers noting that a ceiling fan may be better.

            Buy this Air Purifier!

            6. PARTU Air Purifier

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              Another cheap option is the PARTU air purifier. Some of the main selling points is that it has an ultra-silent sleep mode, a 4-step filtration process, and serves as a night light thanks to the color ring on it.

              Similar to other small filters, this filter isn’t going to be very strong. Furthermore, many customers noted that the filter emitted a sweet scent from it after a while.

              Buy this Air Purifier!

              7. LEVOIT Air Purifier

                The LEVOIT air purifier is a compact air cleaner that actually is actually quite strong for its size. Its CADR is high enough it can cover a 219 square foot space. And although it’s strong, it’s designed to make minimal noise. Pair that up with it being ozone-free and energy-efficient, and you have a solid air cleaner.

                However, like most other air filters you’ll find, it is good at cleaning the air but isn’t as strong when dealing with odors in particular. Furthermore, despite its strength, it struggles to handle larger rooms, making it more suitable for small rooms.

                Buy this Air Purifier!

                8. Coway White HEPA Air Purifier

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                  The final filter that we have found is this one from Coway. It’s designed to handle room sizes of up to 361 square feet, offers a 4-stage filtration system, and also has an eco-mode to conserve energy when it’s done filtering.

                  One of the largest criticisms for this air purifier is that the fan settings range widely from the noise pollution. Some customers compared the settings between 2 and 3 to a weaker version of the 1st setting (barely making a sound) to a jet engine starting up. Some people also noted that the air purifier tends to wobble and shake, too.

                  Buy this Air Purifier!

                  FAQ

                  Q: Do air purifiers really work?
                  A: In short, yes. An air purifier consists of one filter (or more) and a fan that pulls in and circulates the air. Exactly like water filters, the idea is that the home air purifiers will capture all of the pollutants and particles before pushing out the rest of the air.

                  As for the filters, depending on the brand, you’ll have different kinds of filters. Filters can be made of paper, fiberglass, or mesh.

                  So long as you are taking care of the air purifier by replacing the filters on occasion, an air purifier should work smoothly and without any major issues.

                  Q: Can HEPA Air Purifiers prevent Covid-19?
                  A: Unfortunately, there is no air purifier that can do anything to prevent or kill the coronavirus. As mentioned above, air purifiers focus on collecting particles and pollutants. 

                  As such, an air purifier, HEPA or any air cleaner, can capture the virus, but the virus will be able to live within the filter for a period of time.

                  Final Thoughts

                  The market is filled with all kinds of air purifiers, and overall, many of them are capable of handling air quality. That said, there may be slight issues depending on what you’re looking for. No matter the case, you are taking the risk of potentially getting a purifier that may run into issues with smells or making too much noise. It’s part of the territory it seems. However, any one of the above air purifiers will help clean up the air and leave your house at least a little fresher. 

                  More Tips on Improving Air Quality

                  Featured photo credit: Progressive Insurance via unsplash.com

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