Worried about overindulging this Christmas and losing the physique you’ve worked so hard to achieve? Have no fear. There are steps you can take to navigate the silly season, retain your gains and enjoy yourself along the way. Pleasure and fitness don’t have to be at opposite ends of the spectrum. If you want to learn how to tackle the festive period without losing your hard earned progress, read below. It’s not as hard as you might have though.
Be Selective With Indulgences
As the saying goes, “you can have anything you want but not everything you want.” Decide what treats you desire the most and make them fit your calorie intake. Let's say you need 2000 calories per day to maintain your weight and are obsessed with Ferrero Rochers. Allocate 148 of your calories to two Ferrero Rocher balls and enjoy every bite. There is no point mindlessly eating the whole packet because you will put yourself into a calorie surplus and probably won’t enjoy the sluggish feeling afterwards. The law of diminishing returns tells us that we derive more pleasure from one or two chocolate balls than we would from demolishing the whole box. For those who would rather have a few drinks instead of chocolate on Christmas, allocate a couple hundred calories for some celebratory Champagne. The odd treat won’t kill you, it’s the mindless overindulging you should look to avoid.
Get Active With The Family
Exercise is essential everyday but even more so during the festive season. Plenty of people prefer to spend their days of work lounging around instead of using the extra time for activities. Rather than being a couch potato, make the most of your spare time and do something active with the family.
If you’re into CrossFit or like a good challenge, try a 12 Days Of Christmas workout. For those who’d prefer something more chill, how about a leisurely stroll or game of cricket? Nothing says Kiwi summer more than a social ball game down at the beach. If you can’t convince your family to join you, just keep up your usual workout sessions. You might feel out of routine but don’t let those good habits slide. Maintain a consistent training regime and earn those Christmas treats. Not only will your physique be better for it, you’ll feel better mentally too.
Go HAM On The Ham
As you likely know by now, a high protein diet is vital if you want to stay lean. Compared to carbohydrates and fats, protein is the hardest macronutrient to digest. A lot of time and energy is required to break it down and use it for fuel. Eating more protein keeps you feeling fuller for longer and even increases your metabolic rate. Research shows that those who eat a high protein diet tend to be leaner individuals and are less prone to overeating. This is because after eating a lot of protein, your body is too busy digesting it to worry about more food. When choosing what to eat on Christmas Day, prioritise protein before anything else. This could be ham, turkey, chicken or whatever your family likes to have. Overdoing it on the bread, butter and desserts might be tempting but you won’t feel great afterwards. Instead, build a plate of lunch that contains mostly protein and vegetables. This will regulate your appetite and you’ll have more calories leftover for a treat later on. If you’re in charge of cooking on Christmas, why not treat the family to some NZProtein pancakes for brekky or use protein mallows on the ambrosia? Our products are so delicious, no one will even notice they are healthier than usual.
Avoid Snacking
Snacking refers to the consumption of small amounts of food in between meals. Interestingly, research shows that those who snack are more likely to be overweight. Snackers are also more likely to consume higher amounts of added sugar, saturated fats and other things that aren’t so great for our health when consumed in excess. This doesn’t mean you can never nibble again but you should be mindful about munching. Sticking to a meal routine is extremely helpful for those wishing to prevent any holiday fat gain. This is because the snack options available around Christmas time don’t tend to be the most nutritious. Employers provide chocolates in the office and sugar-filled candy canes are everywhere. Too many of these insignificant snacks eaten on a regular basis will add up eventually. Instead of snacking your way into a calorie surplus, stick to regular meal times. Breakfast, lunch and dinner with one intentional snack would be a simple yet effective routine. Some prefer more meals, some prefer less. Whatever you do, be consistent and avoid sneaky snacks between meals. Doing this will help you achieve your calorie target and prevent any unwanted holiday fat gain.
Conclusion
There is nothing wrong with indulging on holidays but some of us don’t want to undo the hard work they’ve put into achieving a fit and healthy physique. If you want to stay shredded this Christmas make sure to prioritise protein, get those workouts in, avoid the sneaky snacks and decide which treats are worth including in your calorie intake. Don’t overthink it and enjoy every minute spent with your loved ones over the holiday period.
Written by Lauren Carruthers.