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Nathan Honess will explain how the festive season is about relaxing and enjoying it with family and not worrying about cutting calories and eating what you like without suffering with mass amount of fat and weight gain
Nobody will disagree that Christmas is a time to relax and enjoy yourself. It can also be a time when you are subject to a lot more temptations – be it food, drink, chocolate, cakes or, more often than not, a combination of all of the above! This can be hell if you have spent time and effort losing weight and getting in shape and want to minimize the damage you do over the Christmas and New Year period. But it can be done!
Did you know…?
The average turkey dinner contains more calories than the average adult needs in an entire day (for many, it’s almost double the amount they need in a day). It can also contain the fat required for an entire week, according to the American Council on Exercise. CNN reported that the average North American adult gains 7-10 pounds over the holiday season.
Now, these maybe American statistics but, rest assured, they are just as relevant here in the UK. In fact, as Brits tend to drink more alcohol than our Yankee friends, these figures maybe even more scary.
Now, I’m not saying don’t enjoy yourself – all this article is trying to do is give you some pointers to minimise the damage to the great work you have already done. The following are just a few pointers to help you stay looking and feeling great while, at the same time, enjoying the extra “treats” associated with this time of year.
1. Practice your refusal skills
What will you say to turn down Aunt Edna’s home made Christmas cake? What will you say when you are subjected to peer pressure to eat? How will you handle comments like, “I worked so hard to cook this!” and “Is that all you’re going to eat?” Don’t be embarrassed to say “no thank you” – remember, it’s YOU who is putting the effort in to stay healthy, and it’s YOU who will need to put the extra effort in if you have that extra piece of cake. Don’t let other people wear you down.
2. Eat Slowly
Remember, it takes the stomach about 15-20 minutes to signal the brain that it is full. By then, we’ve usually overeaten, especially during the Christmas break. Eat slowly, enjoy every bite. Tell yourself that if you are still hungry 15-20 minutes after you finish what is on your plate, you can have more — again, in moderation
Yes, you can gorge yourself like a gluttonous pig, but you don’t want to! You have the right to eat to your heart’s content — and then some. You can pile your plate as high as your chin and dig in! You CAN eat until you make yourself sick. But, is that what your WANT? Make this decision before you fill your plate.
3. Small portions
Want to taste it all? Then do just that; taste it. Just because you want to enjoy all of the foods served during your Christmas dinner doesn’t mean you need a full serving of each dish. Have enough to allow yourself a little bit of each item. Serve yourself slightly larger portions of low fat items and turkey.
4. Don’t skip dessert
Don’t skip dessert. If you deprive yourself, you may be setting yourself up for greater temptation. Eat dessert, but take a small portion. Again, enjoy it. When you are done, say “That was delicious!” instead of “I wish I could have more.”
5. Don’t hang out by the food
It’s a well known fact that the best parties always end up in the kitchen! This is usually where the food is and it’s very easy to start “grazing” especially if you are also having a drink. You can easily graze an extra 1000 calories without even noticing it. If you want to have any buffet type food, get a plate and put what you want on it (try and keep it to healthy options) but don’t go back for seconds (or thirds or fourths!)
6. Drink water
Make sure you always have a glass of water in your hand. Your hands and mouth will be occupied and it will help to fill up your stomach a bit so you don’t overeat.
7. Limit your alcohol consumption
Alcohol provides “empty calories” and no nutritional value. Every drink should equal a serving of carbohydrates. If you feel pressured to drink too much by your family, make other arrangements!
8. Don’t fall into the “Sod it – it’s Christmas” frame of mind
It’s very easy to get into the mind set that you are entitled to overeat and make up for it later – which you can – BUT check out these facts first:
One day’s worth of over indulgence has the potential to balance out one to two week’s worth of bootcamps. (Think about it this way: 3,500 calories equals one pound.)
Remember all of that hard work and sweat? Make sure it was worth the effort. Think of all of your progress and hard work while you are serving out your portion sizes on your plate. What you put into your body during the Christmas festivities may make all the difference in what dress / trouser size you will wear for New Year’s Eve celebrations.
So, what are you going to do this Christmas? Will you completely over indulge and regret it come January 2nd OR will you enjoy the Christmas period, and all that goes with it, in a slightly more controlled way that see’s you remaining in great shape, healthy, and still having a great time? The choice really is yours.
If you agree or disagree with this, please feel free to comment below.
You can also add your own tips about getting through the Christmas period in a healthy way.
For more tips and training programs for quick fat loss visit the BLOG of Nathan Honess at Quick Fat Loss.Linked text back to the BLOG of the keywords listed above, if possible |
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