Your Game Day Plan: Winning Plays for Weight Loss at the Football Championship

In this article:

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• Watch parties for the Big Game often have high-calorie foods and sugary and alcoholic beverages. Eating and drinking too much can leave you feeling bloated and unhealthy.
• Learn how to fuel up smartly and get moving to warm up before the game starts. 
• Load your plate with vegetables, practice portion control, and delay refilling your plate to prevent overeating. 
• Hydrate with water and limit sodium and alcohol to stay light on your feet. 
• Lark can help you establish healthy habits for long-term change with 24/7 coaching to support your health and weight loss goals.

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When you’re getting ready to watch the Big Game, make sure you write your playbook so you can come out a champion, too! Thinking ahead can help you stick to your game plan for losing weight or managing blood sugar, blood pressure, or cholesterol. Here’s your guide to the ultimate game day with healthy choices, loads of fun, and no Monday morning regrets. 

Fuel Up Early in the Day

Players don’t take the field on an empty or overly full stomach. You shouldn’t arrive at a party on one, either. Have a regular breakfast and a light lunch so you’re not starving by game time. Focus on fiber and protein to stay full and light. Examples include egg whites with vegetables on a whole-grain with avocado for breakfast, a grilled chicken salad with olive oil and vinegar dressing, and some fruit for lunch. 

Warm Up Thoroughly

Pre-game warm-ups for players get their heart rates up and their muscles warm. Do the same for yourself before the game starts to lower blood sugar and blood pressure, and burn a few calories. Try an early morning walk or toss around a football before the game starts, weather permitting. 

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An indoor or outdoor option is to hold a dance contest, either individually or in teams. Make it more fun by offering a $5 gift card as a prize, or have the losers serve the winners during the game.

Bring Your Own Equipment: A Winning Dish

Pro athletes tend to have their favorite equipment, whether it’s a special ball for warm-ups or their lucky socks for the game. Make sure you bring what you need; in this case, bring a healthy platter or dish that everyone can share. It guarantees that you’ll find at least one nutritious option at the spread.

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Here are possibilities.

• Vegetable platters with at least one light dip, like salsa or light dressing
• Fruit trays or a fresh fruit salad
• Turkey chili or vegetarian chili
• Cowboy caviar
• Whole-grain flatbread pizzas cut into squares with vegetable toppings
• A large green salad with toppings and dressings on the side - including a variety of healthy and crowd-pleasing favorites
• Spiced or cheesy cauliflower popcorn
• Whole-grain chicken or tuna rainbow wrap

Scout Best Foods for the Win

Plan your offense with strong plays that will score points for your health and weight goals. Here are some strong players. 

Avoiding Penalties - Foods to Skip

Some foods can hold back your winning lineup. Limit these foods. 

Smart Pacing with Portions

Eating the right amount is just as important as eating the right foods. Keep portions in check, and you’ll feel better throughout the day and when you wake up the next morning. Use a dessert or other small plate to keep portions small. 

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It’s also helpful to pace yourself so you’re not continually going for additional helpings. Consider having just one plate per quarter, or having one plate for every 45-60 minutes during the party.

• First quarter: Appetizers, emphasizing fresh vegetables and light dip
• Second quarter: Salad and a small cup of chunky soup
• Third quarter: Grilled chicken and a small bowl of chili
• Fourth quarter: Dessert, emphasizing fresh fruit

Steady Energy for a Strong Finish: Watching Blood Sugar

Keep portions small, carbs in check, and sugar low to prevent blood sugar spikes. It’s also a good idea to stand up and move every 30 minutes throughout the event. Hydrate well and include a source of fiber and protein every time you eat something with carbohydrates. Balanced plates help prevent blood sugar spikes and energy crashes.

Hydrate Like a Pro

You may not need sports drinks like athletes do, but staying hydrated can help you stay energized, focused, and less likely to eat too much. Choose water, sparkling water, unsweetened iced tea, or another low-calorie beverage that doesn’t have sugar. 

Take Breaks During Commercials

Commercial breaks give players a chance to recover and refocus. You can take advantage, too. Stand up, stretch, walk around, or do some squats to get moving. These short bursts of activity help keep blood sugar in check and let you review your healthy game plan for the next quarter.

Stay Light on Your Feet with Low-Sodium Choices

Football players are quick and agile. You can keep yourself from feeling heavy and bloated by limiting sodium to avoid water retention the next day. Limit salty, processed foods like chips and pizza. Opt for fresh foods like fruit and vegetables. At the same time, you’ll be getting more potassium, which also helps reduce water retention, lower blood pressure, and feel lighter.

Stay Cool Under Pressure

The Big Game is the most important day of the season for players, and it can be high-pressure for you. Stay cool with choices that can bring you over the finish line strong. For something sweet and cold, try strawberries dipped in dark chocolate, frozen banana chunks rolled in cocoa and peanuts or sprinkles, or frozen grapes. 

Feel Better Monday Morning Without a Hangover

Monday morning can be tough for football players after the big game as they nurse soreness and minor injuries. Keep yourself from nursing a headache or grogginess by skipping alcohol. Drink plenty of water and consider alcohol-free options and mocktails. 

Plan Your Celebration 

If there are treats that you love, identify one or two before the game starts. Figure out when you’ll have them and how much you’ll have. Savor and enjoy them while you keep the rest of your day healthy. 

Depend on Your Team

Football is a team sport, and so is health. Ask others to be part of your healthy Game Day plan. They might bring healthy dishes, walk with you before or after the game, or remind you to stand up during commercial breaks. Simply voicing your intentions to them can help you stick to your plan for a big win.

How Lark Can Help

Small changes and smart planning can help you get through special events and stay on track. Lark is available 24/7 for encouragement, nutrition, and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

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Click here to see if you may be eligible to join Lark today!

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