10 Christmas Treats & Christmas Survival Guide
“Will I put weight on over Christmas?” is a common question during this festive season, as the normal routine often goes out the window.
Christmas is a magical time of year, filled with joy and festivities. However, it can also become a slippery slope for those who tend to abandon their usual diet and exercise routines. The temptation to over-indulge is strong, creating an annual tradition that your waistline (and digestive system) may not appreciate.
Research indicates that adults consume an additional 2,410 calories per day during the Christmas season, reaching a staggering 4,350 calories on the big day itself with lavish roast dinners. Rich puddings, cakes, endless tins of chocolates, roasties, and festive bubbles can result in a noticeable 2lbs weight gain between Christmas Eve and Boxing Day.
However, it’s crucial not to neglect yourself. Take a moment to plan your food, ensuring that the right choices are readily available. This simple step can significantly enhance your chances of success, especially when faced with the temptation of unhealthy options.
As the festive season is a time of balance, be gentle with yourself. If you find yourself overindulging, savour the moment, and when ready, get back on track. Remember, success is within reach, even during the holiday season.
If you are worried about putting on weight over the Christmas period then take a look at our top 10 Christmas Treats & Christmas Survival Guide below.
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How do you deal with Christmas weight gain?
Dealing with Christmas weight gain involves a holistic approach that considers the three main macronutrients – proteins, fats, and carbohydrates – along with other dietary aspects. Here’s a breakdown to help you:
1. Proteins: After indulging in holiday feasts, prioritise protein-rich foods. Proteins are essential for muscle repair and satiety, helping you feel full and reducing the likelihood of overeating. Include lean sources such as poultry, fish, beans, legumes, and tofu. These options offer a satisfying and nutritious foundation for meals, supporting your body’s recovery and maintaining a sense of fullness.
2. Fats: Incorporating healthy fats is crucial for post-holiday recovery. Opt for sources like avocados, nuts, seeds, and olive oil. (be aware though that some of these are high calorie so don’t go mad!). As a general rule for nuts & seeds 50g per day is fine. These fats provide sustained energy, support nutrient absorption, and contribute to overall well-being. Omega-3 fatty acids, found in fatty fish like salmon, are particularly beneficial for reducing inflammation and promoting heart health. Balancing fat intake helps stabilise blood sugar levels and curb cravings.
3. Carbohydrates: Choose complex carbohydrates over refined ones to aid in weight management. Whole grains, vegetables, and fruits are excellent sources of fibre and essential nutrients. Fibre promotes digestive health and helps control blood sugar levels, preventing energy crashes and subsequent cravings. Emphasising complex carbohydrates also provides a steady release of energy, supporting an active and healthy lifestyle.
4. Hydration: Staying well-hydrated is often overlooked but is crucial for post-holiday recovery. Water helps flush out toxins, supports metabolism, and can contribute to a sense of fullness, preventing unnecessary snacking. Opt for water, herbal teas, and infused water with citrus or herbs to add flavour without extra calories.
5. Mindful Eating: Practice mindful eating to reconnect with your body’s hunger and fullness cues. Slow down during meals, savour each bite, and pay attention to how your body feels. This mindful approach can help prevent overeating and promote a healthier relationship with food.
Remember, the key is not to focus on extreme measures but to make sustainable changes that align with your long-term well-being goals. Combining these dietary strategies with regular physical activity and sufficient rest will contribute to a balanced and healthy post-holiday recovery.
How do I get back to normal eating after Christmas?
Reclaiming a sense of balance and well-being after the festive indulgence is a common goal post-Christmas. If you’re wondering how to transition back to normal eating habits, consider incorporating our comprehensive 7-day sugar-free meal plan. Designed to kickstart a healthier routine, this plan focuses on whole foods, balanced macronutrients, and mindful choices to reset your palate and energy levels.
Additionally, our ‘Crush Your Cravings‘ eBook provides valuable insights and strategies to manage post-holiday urges, ensuring a smoother return to your regular, health-conscious eating patterns. Embrace these resources to guide you towards a nourishing and sustainable approach to post-Christmas recovery.”
Opting for a sugar-free lifestyle is easier when embracing whole foods. Unlike processed alternatives, whole foods like vegetables, fruits, lean meats, fish, unprocessed grains, legumes, nuts, and seeds are free from refined ingredients or added sugars, minimising the risk of hormone imbalances.
Balanced Carbohydrates Achieving the right balance of carbohydrates is crucial for a sugar-free diet to regulate insulin levels effectively. This program prioritises high-fibre carbohydrate sources paired with healthy fats and quality proteins to enhance blood sugar control.
Low-Glycemic Fruit Options This meal plan features smoothies and snacks utilising low-glycemic fruits like apples and berries, delivering a naturally sweet taste without added sugars.
Incorporating Healthy Fats Satiety and stable blood sugars are promoted through well-balanced meals and snacks rich in healthy fats. The inclusion of omega-3 and omega-9 fatty acids from sources like fatty fish, nut butter, and olive oil brings cardiovascular benefits, reduces inflammation, and supports cognitive function.
Are Cravings Disrupting Your Daily Life?
Ever feel like an invisible force is guiding you straight to the fridge or the treats cupboard? The relentless urge for something sweet can make sticking to your diet seem impossible.
If your day revolves around cravings for coffee, chocolate, sugar, or processed ‘treats,’ it can feel like an endless cycle.
If you’re ready to break free from this routine and conquer your cravings for good, it’s crucial to address the physical, emotional, habitual, and psychological aspects that contribute to them. While it might sound challenging, gaining a basic understanding of how food affects the body empowers you to overcome the physical need for treats and allows you to build healthier habits around indulgent foods.