The holidays always spell WEIGHT GAIN for most. However, there may be a way to lessen the blow of higher holiday calories. A study published in The Journal of Physiology for the first time shows that fasted training in the morning is more potent than training after breakfast to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during a high-fat hyper-caloric diet.

The holiday season brings many joys and, unfortunately, many countervailing dietary pitfalls. Even the fittest and most disciplined of us can succumb, indulging in more fat and calories than at any other time of the year. The health consequences, if the behavior is unchecked, can be swift and worrying. A recent study by scientists in Australia found that after only three days, an extremely high-fat, high-calorie diet can lead to increased blood sugar and insulin resistance, potentially increasing the risk for Type 2 diabetes. Waistlines also can expand at this time of year, prompting self-recrimination and unrealistic New Year’s resolutions.

But a new study published in The Journal of Physiology suggests a more reliable and far simpler response. Run or bicycle before breakfast. Exercising in the morning, before eating, the study results show, seems to significantly lessen the ill effects of holiday Bacchanalias.

The New York Times

Suppose somebody gave you an automobile the would repair itself, but there were a few simple rules you had to follow. One, you had to drive the car a half an hour a day. Two, you had to use the best fuel possible. Do you think you would follow those rules to have the only car that repaired itself? Of course you would. Jack Lalanne poses the question, “then why don’t you treat your body as well as an automobile that repairs itself?”

If you?re like most people, you don?t have much time to make breakfast in the morning after hitting the snooze button a couple times and racing through a shower.

But breakfast is the most important meal of the deal because it jump starts your metabolism, replenishes a body that has been devoid of food for 7-8 hours (you are getting between 7-8 hours of sleep every night right??), and keeps your brain focused on getting to work and not the hunger pangs.

Below is a guideline from Men?s Fitness.com to eating a healthy breakfast whether you?re eating at home, on the go or have zero time to waste.

IF YOU’RE EATING AT HOME, REACH FOR . . .
? 2 eggs fried in extra-virgin olive oil
? 2 slices whole-grain toast with low-sugar jam
? 1 8-oz. glass 1% milk
? 1 cup fresh berries

IF YOU’RE EATING ON THE GO, GRAB . . .
? 2 hard-boiled eggs
? 2 slices whole-grain toast with low-sugar jam
? a carton of milk
? a 1-oz box of raisins

THE NEXT BEST BET . . .
? 1 cup whole-grain cereal
? 1 cup low-fat milk
? 1 slice whole-grain toast with 2 tbsp peanut butter
? 8 oz orange juice with added calcium and vitamin D

Men?s Fitness.com details a couple ways to help give your metabolism a boost.

Drink More Water
When researchers measured people’s metabolic rate before and after downing about 16 ounces of water, they found a rise in calorie-burning capability. The water had a lasting effect as well: Even after 30 minutes, drinkers were using 30% more calories than those who stayed dry.

Eat, Then Sweat
You must eat to get lean. Digesting food and absorbing and storing nutrients requires energy. Severely restricting calories dials back your metabolic rate. Plus, starving yourself eventually drives your body to break down muscle tissue to satisfy energy needs, further lowering calorie-burning. Boost the burn by working out just after eating a meal or substantial snacks.

And Eat Again
Divide daily calories into three meals and two snacks. Research suggests men who eat more frequently throughout the day are leaner than those who consume meals at irregular times.

Pack in the Protein
Protein keeps you fuller longer. Plus, your body uses more calories digesting protein than it does breaking down carbs or fat. High-quality protein from foods such as eggs, lean meat, poultry, seafood, and dairy also ups levels of the amino acid leucine in your body, which is essential for maintaining muscle and burning calories.

Consider Caffeine
A Harvard study of more than 19,000 men found those who got 200 milligrams of caffeine a day (the amount in four cans of cola or eight ounces of coffee) were less likely to gain weight over a 12-year period than those who didn’t. Caffeine helps stimulate fat use, especially during exercise.

To check out more nutrition articles from Men?s Fitness.com, click here.

Eating Chinese food can also be interpreted as a ?healthy choice.? But as MensFitness.com pointed out, Chinese dishes can be loaded with sodium, fat and calories.

Below is MF?s guide to eating healthier at Chinese restaurants.

Chinese food may be tasty, but more often than not it’s an ab-killer. We asked Jim White, R.D., a Virginia-based dietician, to help us make some smarter choices.

LEARN THE LINGO
Anything steamed is obviously good, as is Jum (poached), Chu (broiled), Kow (roasted), Shu (barbecued), lightly stir-fried, dry stir-fried, or braised. Anything breaded, fried, or coated in flour is not.

USE THE RIGHT TOOLS
Chopsticks are your friend. “You’re going to get less oil than you would with a fork,” adds White.

GET SAUCED
Steer clear of thick gravy or sauces made from sugar, flour, or cornstarch (such as those found on General Tso’s or Sweet and Sour Pork). They’re loaded with corn syrup. Instead, White suggests hot mustard sauce, hoisin sauce, or oyster sauce. And no matter what, always make your order “half sauce.” That way, you get half the sauce?and half the calories?of what they’d normally use in the dish.

GO VEGGIE
Here’s an inside tip: Order your meal cooked in vegetable stock (a traditional Chinese style of cooking called “stock velveted”) to reduce the calories in your dish by 150-300 and the fat by 15-30 grams. “Expect your protein to be a bit more moist and tender, with less crunch than usual,” says White.

SKIP UNNECESSARY SIDES
A serving of crispy noodles can set you back as much as 200 calories and 14 grams of fat, and Lo Mein is even worse. That dark brown color in the noodles? It comes from soaking up all that oil. A large portion generally runs in the thousands of calories.

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