Do you lose all control at Xmas and regret it in January when returning to training or the scales?
Or do you begrudge being good all over xmas and not allowing yourself a treat?
If we deprive our body of the sweet stuff at Xmas then we will feel deprived and demotivated. That’s why we can have our cake and stay on track.
Moderation is key.
After all you have worked hard all year, and now you can have a few treats with loved ones and friends. What else is going to get us through the Xmas period.
However If you go over board then damage is going to be done.
You can enjoy Xmas treats, your advent calendar, and smash your park run pb. Intruducing a few turkey sandwiches and mulled wines into your healthy eating regime won’t automatically undo all your gains. If you have been low carb for a while you may find the turkey sandwich gives you a little more energy esp if on brown bread for slow releasing energy. It makes a great post workout snack too as carbs and protein together post workout have been proven to be more effective than just protein. So didtch the protein shake and have a festive sarnie.
Having a Cadbury advent calendar Choc is 2g sugar towards max 30g added sugar allowance per day. But go all out n raid the tub of sweets and mince pies each day at work and you will soon go over that allowance. Over eat on more than one day a week without any damage limitation and you will put on excess fat, so remember Moderation is key. Don’t deprive yourself but just include it into your daily calorie needs.
Eating an excess of sugars causes a spike in blood glucose levels resulting in a sugar crash and you looking for your next fix. It can also cause headaches and irritability. Spiking sugar levels leads to excess storage of fat. Sugar crashes leads to needing a pick me up, turning to sugar again, repeating the process. Keeping sugar levels even Is best for weight maintenance aswell as health.
Xmas catch ups take time out of your already busy schedules around Xmas so the gym workouts maybe ditched for that after work meal or drink.
Less moving means you won’t need to consume as many calories. Be conscious of this when skipping workouts. It’s very easy to consume more and move less over the Xmas season and repeating that for a few weeks can soon lead to weight gain. It’s not irriversible though and can be controlled by walking more and trying to be active in other ways. Try going for a walk on your lunch breaks or get off the bus a stop early. Get out at the weekends for some winter walks and make sure you try and get as many steps in as you can by getting up every hour from the desk.
You don’t want to lose your fitness so make sure you do fit time in for a workout even if it’s shorter or a few sessions a week. Your body will thank you for it.
Drinking is empty calories and is a sure thing to add weight esp if you go over your 14 units in several days.
Drinking a glass of water between drinks will help to flush the liver and keep you hydrated. Hangovers may stop you working out the next day or put your heathly eating plan on hold as you reach for high calorie hangover food.
Be mindful with alcohol calories sometimes a glass of wine turns easily into a bottle and 600 calories later your calling for a takeaway and day and 1/2 worth of calories is consumed if not more.
Have a drink enjoy it but stick to less than 14 units over a week.
Remember Xmas is a time to have fun and enjoy some little pleasures but not at the cost of our health.
January will soon be here and the less damage done in Dec is an easier January/feb and maybe March!
Be healthy and Merry Xmas!