How To Avoid Gaining Weight At Christmas

christmas weightloss

During the Christmas holidays, many people experience weight gain, and then regret it after and spend months trying to shift the weight

The easiest thing to do is to try and not gain the weight in the first place

Here are some tips to help you through the Christmas period…..

 

Keep active with family and friends

Many traditions involve sitting around watching tv but try and mix this up with activities such as walking, cycling, or even playing an active game on the games console. If you don’t try and keep a balance, then being inactive combined with the overeating during Christmas will lead to weight gain

Snack wisely

Snacking is a common occurrence during the holidays, and many of them tend to be unhealthy. Try and limit these snacks as many treats contain unhealthy fats and added sugars. Aim to keep up with your fruit and veg snacks, and maybe try making your own Christmas snacks. They will definitely be healthier than buying from the supermarket

Watch Your Portion Sizes

Eating large portion sizes means you will gain weight, plus you will also feel tired and grumpy – is it really worth it?

Best way to limit portion size is to use smaller plate 

Practice Mindful Eating

Eating in front of the tv?

Eating on the way to the office?

Multi-tasking whilst eating?

You are more likely to overeat if you are not paying attention to what you are actually eating, as you won’t recognise when you are full

Take 5 minutes out of your day and enjoy your food! Also chew thoroughly and slowly and don’t rush

Get Some Sleep

Not having enough sleep can lead to weight gain

Studies have shown that those who don’t sleep enough tend to be hungrier, eat more, and exercise less. It’s also been linked to having a slower metabolism

Reduce Your Stress Levels

Christmas can be stressful, and stressed people tend to have high levels of cortisol, a hormone that’s released in response to stress – and yes you guessed it – this can cause weight gain

Try to keep your stress to a minimum, using exercise, meditation and yoga

Have Balanced Meals

Meals and snacks over the xmas period are typically high in carbohydrates but low in protein. Protein is vital as it reduces hunger and helps with weight management, and try to keep simple carbs to a minimum as they will send your insulin levels all over the place (another thing that can cause weight gain)

Good sources of protein include meat, poultry, fish, and some plant foods like beans and quinoa.

Include Fibre

Do your best to eat fibre rich foods such as vegetables, fruits, legumes, whole grains, nuts, and seeds. They help to keep you full, plus eliminating the need to overeat

Limit Desserts

Most desserts are very high calorie, so pick wisely.

Enjoy your favourites but in small amounts, and not every day!

Limit Liquid Calories

Christmas is a time when everyone drinks more alcohol, and indulges in sweet drinks

Alcohol is empty calories and will cause weight gain. If you are drinking then think of low-calorie options such as gin & tonic, vodka & soda

Also be careful you also don’t indulge to much on the sweet drinks from Costa Coffee and McDonald’s, these are high calorie and are loaded with sugar

Avoid processed foods

Try and cook as much as you can from scratch. Items like boxed mash potato and stuffing have lots of excess sugar and unhealthy fats

Make it an activity and bake snacks and make mince pies, rather than buying them ready to eat. This way you will know what’s in them

Skip seconds

Calories from extra helpings can contribute quickly to weight gain. Limit yourself to just one plate, and meal prep the rest of the food – you don’t need it now!

 

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