Christmas really is the season of good times and… unfortunately, weight gain. Every December, most people will indulge in food, drinks, snacks, and entertainment only until they feel bad about it by January. That’s when fitness becomes everyone’s number one priority, until late January when everything falls off the cliff again. Repeat next year.
However, there is a way to avoid the permanent weight loss and weight loss swing: by taking the former into account so you can easily deal with it later. The problem is not that people eat or drink a little more than usual during Christmas; It’s a fact that they think it “doesn’t matter” if they go over their usual calorie intake once they feel like keeping things under control is a loser.
As Performance Physique founder Arj Thiruchelvam, who has worked with Holland & Barrett, Mac Nutrition and is also a UK athletics coach at Sprint & Jumps, explains, “It’s important to ask yourself if your motivation to avoid Christmas weight gain outweighs the importance of having fun. .family and friends, especially with the pandemic we are all going through.”
And we mean fun enjoy Company, food, and no guilt about eating another roast dinner just to make a relative happier. For the majority of people, there’s no point in calculating macros during the holiday season, but there’s definitely a point in never letting yourself go completely. Do your future self a favor and be careful about consumption during Christmas.
In addition to this more comprehensive advice, Arj offers four more tips for managing weight during the festive period, as shown below. If you like what I’ve read, be sure to check out another article written in collaboration with Arj called The Olympic Diet where it explains how top athletes nourish themselves before and during the biggest sporting event on the planet.
And here’s a reminder on how to lose weight and even get a six-pack, would you like to have sculpted abs in 2022.
Plan in advance
“It sounds weird, but a very effective strategy to ensure you don’t overeat during party season and the Christmas holidays is actually planning to gain weight,” says Arj, “How to make sure you burn off those ready meals and all of a sudden, you’re told to think about gaining weight.”
Arj recommends creating a “weight gain goal” for December (or however long you think you’ll eat like there’s no tomorrow). By doing this, you can completely change your behavior and mindset about food.
“Establishing expectations for gaining a certain amount can reduce anxiety over weight gain, and reduce the chance of bingeing and thus falling off the wagon,” he adds. You can socialize and then go back to your usual eating patterns.”
Even better, if you happen to keep your weight gain below target, it may give you a sense of success rather than guilt. Can you imagine? Do you feel happy about gaining weight? This would put anyone in the best possible mood for January, before the next stages of their weight journey.
“Increasing your protein intake on the days when you head to the buffet,” recommends Arj, “Eating a protein shake before a meal can make you feel full and less likely to snack, thus reducing the consumption of high-calorie foods that can occur at the buffet table.” .
Instead, if possible, try to choose foods that are high in protein and eat fewer fried foods such as dried potatoes or even fried meat. These contain twice as many calories due to their high fat content. Protein bars can also be considered: these snacks are healthier than chocolate and contain large portions of protein, too.
Ask yourself: Do you really need it?
“Ask yourself, am I hungry, will it change my week by eating it, will it be available at another time?” Arg suggests, “For example, if it’s something unique that you won’t be able to try again in the near future, you’ll probably get it. If it’s digestive biscuits, that’s another matter.”
This thoughtful grilling technique can help you save hundreds of calories that may put you in a better position to keep weight gain below your target level.
“One of the main factors contributing to weight gain in the festive period is our reduced mobility, as well as less organized exercise,” says Arg. “Gyms have reduced working hours, you attend more social events and you are also less eager to move around. The office and going for walks, so you generally spend more time sitting.”
Fear not because there is a low-effort way to keep your body moving, even when there aren’t many options for exercise: NEAT. NEAT stands for Non-Exercise Activity Thermogenesis and these are the calories we burn from any activity other than intentional exercise. These are all the little movements we make when we move and walk instead of using the car.
Arj says you should take more steps in the office and at home, choosing to stand farther and walk, or perhaps be more disciplined and go for a walk even when it’s cold or raining. “NEAT burns more calories than exercise sessions in most cases, so use it!”
The main thing to remember is that social health is vital. It’s just as important as managing your weight, therefore, don’t sacrifice another party season during the pandemic in order to lose 1 pound. Instead, put a plan in place and you succeed.