STAYING in shape and following your diet can be especially hard during the holidays.
Fitness trainer to the stars Kollins Ezekh has revealed to The U.S. Sun what you should avoid consuming and how to structure your Thanksgiving meal to fit your goals.
Kollins Ezekh has worked with a slew of big Hollywood names including actress Shay Mitchell, boxer Floyd Mayweather, and award-winning actor Denzel Washington.
According to the expert, the hardest time of year to stay on track with your goals is around the holidays, specifically that period from Thanksgiving until around the New Year.
With over 10 years of experience, he knows that developing a healthy weight loss regimen isn't easy.
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"Until January, I don't want really want to say that people take it easy on themselves, but they're more forgiving," Kollins explained to The U.S. Sun.
Thankfully, he has a few tips to still enjoy the season but not veer too far off.
"A Thanksgiving meal is a great example because almost everybody has turkey for Thanksgiving," he said.
Kollins stepped in to offer holiday advice on how to best build your plate.
"Moderation is key during Thanksgiving, to enjoy the holiday without overindulging in unhealthy options," he said.
Ideally, the highest percentage of the plate would be your "greens" - which he advises people to build his plate around.
"A salad with light dressing, and then maybe green beans, or whatever the side dishes, are that should be the majority of the plate," he explained.
According to Kollins, the second biggest part he would suggest is to have ample protein.
"If you have greens and protein, that's already pretty much all your nutrients," the celeb trainer said.
"You want to focus on eating things that are less calorie-dense."
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He suggested opting for roasted turkey, steamed vegetables, and sweet potato mash.
The most "dangerous foods" to consume are mashed potatoes with butter, mac and cheese, bread, and any other deep-fried or heavily buttered items.
He also said to avoid excessive intake of high-calorie, sugary dishes like candied yams, creamy casseroles, and sugary desserts.
Additionally, watch out for high-calorie beverages, such as sugary cocktails and sodas.
Due to their high glycemic index carbs, they are the last thing you want to consume because they are harder to burn off.
For healthy alternatives to common holiday dishes, swap mashed potatoes for cauliflower mash, make whole grain options, and enjoy a fruit-based dessert like baked apples, instead of pie.
During this time of year, it's important to stay on track with your goals and eat as close as possible to what you normally would when not celebrating with family and friends.
One calorie-dense or unhealthy meal won't make much of a difference, but several meals in a row can.
"Meal prepping and dieting and getting to where you want has to do with portion control," Kollins said.
Being prepared in advance and regularly exercising also helps to minimize holiday weight gain.
"Be mindful of portion sizes, especially with gravies and sauces that can add up in terms of calories and fat," he added.
The fitness fan detailed that it's very important to make sure the portion sizes are appropriate for a person's body type and the weight.
"Somebody who is bigger and that has burned more calories throughout the day would need more calories versus somebody who's smaller would need probably half," he explained.
Another thing he said to be wary of around the holidays is the increase in alcohol consumption.
"Sometimes, we eat something, and the only thing that's there, let's say, is wine. Every time you're thirsty, you drink a little bit of wine, and it makes you even more thirsty," he divulged.
Whether it be with loved ones for fun or with our meal, alcohol is full of calories.
Kollins recommended having water in between your drinks, to dilute how much alcohol is consumed.
There's a big mistake most people don't realize they're making when it comes to gaining holiday weight - not eating regularly enough.
"You want to train your body and want to make sure it knows that the food is coming in every couple of hours," he added.
Kollins said not eating regularly can cause the body to hold onto excess fat.
Instead, try snacking on less-calorie-dense foods, like cucumbers, to keep your body constantly nourished.
"You can have cucumbers and you'll never put on weight just because they have very few calories in them, versus having another vegetable such as a potato," he said.
Many people "shoot themselves in the leg with their own gun" by starving themselves for most of the day, Kollins said.
"That's not the way to go because it's not sustainable," said the renowned trainer.
"Whatever lifestyle or diet we choose, we want to make sure it's sustainable for a longer period of time."
At the end of the day, consistency is key to staying on task with maintaining your wellness and body goals.
That way, you can still enjoy the holiday season and all its spoils.
