How to enjoy Christmas without over indulging

So, you’ve kept up training right through the year, then December hits, with Christmas parties and get togethers taking over the diary. Then there is also the collection of Celebrations and Heroes tubs at every corner at work and at home (HELP I hear you cry!) so exercising and eating sensibly becomes more challenging and harder to fit in. It’s tempting to stop altogether and start again In January!

NOOOOOOO. It’s the worst thing to do as it will only mean that you put weight on, feel bad about yourself, and feel down and have harder to work to achieve your goals again in January!

As its extremely likely you are eating more calories with all the mince pies and mulled wine on offer. Also, December is a whole month! So here are some simple steps to help you beat the bulge and food coma come new year.

1.Out of Sight, Out of Mind

The array of different chocolates and mince pies come out at Christmas everywhere. Especially in the work place. Tip is not to buy them for the home, the children do not need them and neither do you. If they are at work, always put them out of sight, back in the kitchen, and you really don’t need to eat one every time you make a cuppa. Its wasted calories, and they do add up the more you eat. So, my advice would be to save it for a scrumptious dessert at your Christmas party instead. After all you are human, and it is Christmas. Keep in mind that one or two in a week is more than enough.

2. Pace yourself

Another useful tip which I should really listen to myself, take your time when eating and drinking. The idea stems from the fact that it takes up to 20-minutes after you start eating for our satiation signal (feeling of fullness), controlled by hormones like leptin and cholecystokinin, to reach our brain and shut off our desire for food. As eating and drinking is very much a social behaviour especially at Christmas, take your time and enjoy the flavours, drink water between mouthfuls. I guarantee you will be fuller quicker than you would normally and should feel fuller for longer.

Pace yourself with drinks will help, with hangovers too, so the one drink, then one water will help with keeping you hydrated too.

A simple guide to consider:

Thin drinks (e.g., juice, soda) and calorically less-dense foods (e.g., vegetables) equal approximately 10-15 calories per ounce or mouthful.
Thick drinks (e.g., shakes) and calorically dense foods (e.g., white bread, cookies) equal approximately 20 – 25 calories per ounce or mouthful.
3 Controlling the Number of Food Choices
Controlling the number of foods choices, we have is another effective strategy because when we have less choices, we develop a perception of less enjoyment from the food and tend to eat less. Increased choices and colours on the other hand enhance the effect of greater enjoyment that leads to increased consumption of calories. If you are doing buffet style get togethers, always offer healthier choices, if bad choices are not available, you can only eat what is available to you.
If you can follow three guidelines when partying and getting in the festive spirit, and not feeling like a Grinch, you should be able to maintain your weight, obviously continuing to exercise where possible, will help to not over indulge, and need to go to drastic measures in January

All information is correct at time of publishing (December 2019). Written by Kerry Norris