How to manage your weight post christmas

How to manage your weight post Christmas

We’ve all done it: overindulged in food and alcohol over the holidays while doing almost no exercise. This is a normal routine as Christmas is a time to spend with friends and family. Due to the high frequency of social events during the festive season, we usually eat and drink more calories than usual which often leads to weight gain. After the indulgences of the holiday season there is no need to despair, some simple lifestyle changes can turn those additional kilograms into a memory. As your calorie intake has been higher over Christmas, use January to pull back the calories so you can get back to where you left 2022!

A strategy checklist to get back on track:

1. Reduce your calorie intake across January: Reducing calories in the beginning of the year will help you get back on track with your weight. Swapping calorie dense foods like processed and fried foods with lighter options like leans meats, vegetables and legumes can help you bring down the calorie count significantly and remove the additionally KG’s gained over christmas.
   
   
2. Don’t skip meals: It can be tempting to skip meals to “make up” for overindulging, but this can backfire by causing you to feel overly hungry and more likely to make unhealthy food choices. Instead, try to eat regularly to help keep your energy levels and your appetite in check. Eat often and small to avoid cravings and keep the calories low. Think of having half a plate of protein and half a plate of vegetables with no more than ¼ the plate of carbohydrates during main meals.
   
   
3. Incorporate more fruits, vegetables, and whole grains: Aim to fill half your plate with fruits and vegetables at each meal, and choose whole grains like quinoa, brown rice, or whole wheat bread instead of refined grains. Choosing wholegrain options will keep you full for longer while keeping your calorie intake low.
   
   
4. Be mindful of your food: It’s easy to overeat when you’re surrounded by tempting treats, so be mindful of your portion sizes and listen to your body’s hunger and fullness cues. Things like takeaways or going out for meals should be moderated to stop the excess of calories building up over January. Sweets, chocolate, and cake left over from Christmas should be moderated across the month, oppose to binge eating them all in one week. Try and portion chocolate and sweets into a separate bowl, oppose to taking the whole big bag with you to snack on. Taking a separate bowl will force you to portion size the treats and prevent you consuming the big bag in one sitting.
   
   
5. Get active: Exercise can help boost your mood, burn calories, and improve digestion. Aim for at least 60 minutes of physical activity a day, whether that’s a brisk walk, yoga class, or strength training session. Consuming foods that support training can have a huge impact. The first training session back will be difficult, but the quicker you get back into your exercise routine, the better you will feel. If you are a new starter, perhaps plan certain days of training and have a set training plan in place.
   
   
6. Start your day right with a good breakfast: Getting into a daily routine can be helpful. Try and plan your meals around your daytime routines to prevent hunger cravings kicking in, and plan in low calorie healthy snacks. A good start to the day is to eat a good breakfast which can keep you full right the way up until lunch time. Some good options are:
   
   
   1. • Overnight oats: Mix old-fashioned oats, low-fat milk, and your favourite chopped nuts, seeds, and fruit. Leave in the fridge overnight, and in the morning your have something quick and easy that is ready to go.
      • Greek yogurt with berries and nuts: 0%-fat Greek yogurt with a handful of fresh or frozen berries and a sprinkle of chopped nuts for a protein- and fibre-rich breakfast. This can also be prepped the night before.
      • Scrambled eggs with vegetables: Scramble a couple of eggs and stir in some chopped veggies, such as bell peppers, onions, and spinach. This can also be turned into an omelette. This is a great protein rich breakfast which will keep you full for longer.
      • Smoothie bowl: Blend together frozen fruit, non-dairy milk, and a scoop of protein powder to make a smoothie. Pour into a bowl and top with your favourite toppings, such as nuts, seeds, and shredded coconut.
        
        
7. Sleep Well: A lack of sleep can cause hormone changes which can affect appetite. When you don’t get enough sleep, your body produces more of the hormone ghrelin, which stimulates appetite. At the same time, your body produces less of the hormone leptin, which suppresses appetite. As a result, you may feel hungrier and eat more when you’re sleep-deprived. The bad cravings are often associated with bad sleep as a ”pick up” mechanism, which leads into calorie overdrive. In addition to affecting hunger hormones, a lack of sleep can also lead to an increase in stress hormones cortisol. Elevated cortisol levels can cause changes in appetite and may potentially negatively affect weight gain.
   
   
8. Put a cap on alcohol: Alcohol is high in calories and doesn’t provide any healthy nutrients into your body, so limiting the consumption through January can be beneficial for weight loss. Alcohol can also dehydrate you and leave you feeling sluggish which may result in exercises less, which again will not help weight loss.

After the holiday season, you can swiftly lose the extra weight by following the above steps. Use these 8 markers as a guidance and get in touch with us if you seek any further support or plans.