1. Plan Plan Plan Most weight gain over the festive season is due to impulse eating i.e. snacking and eating impulsively; and also because many feel that its normal to over-indulge over the festive season. The key is to think ahead and plan. For example: If you have an end-of-year office celebration, then plan around it. Similarly, if you know that your main Xmas celebratory feast is on Xmas Eve then plan to go easier on Xmas day. If you have several celebratory meals, then plan to make one of them your main feast and eat less on the others. 2. Identify the Triggers Identify your key trigger foods those foods that you know you may overeat and either carefully plan them into the seasons festivities; or limit them. Examples may be: Fruit Mince Pies; Xmas Pudding/Cake; Roasted Meats and other general sweet & treat foods. The objective is not to deny yourself these treats during the festive season, but to adequately prepare in advance by being more aware. Dont just eat them because theyre there. 3. Watch the Starch & White Foods Over the festive season, we usually tend to eat more starch and foods that are usually white in appearance (i.e. potatoes, rice, bread, cakes, biscuits). Many traditional Xmas treats are also starch-based (e.g. Fruit mince pies, Xmas Cake, Roast Potatoes), and these can cause havoc with weight gain. Aim to limit the portions of these foods, and instead, try to increase the balance of non-starch foods (e.g. Protein; Salads, Vegetables) at each meal. 4. Shift Starch to Evening If you are going to indulge in the starch or white sweet & treat foods, then try at least to shift them to the evening, and avoid or significantly reduce eating them during the day. This is a good way to plan if you intend eating 2 large celebration meals on the same day (e.g. Lunch & Supper). Eat mostly protein, salad and non-starch vegetables for lunch, and enjoy more starch foods in the evening meal. 5. Exercise As far as possible, maintain your exercise regime throughout the season. Not only will this keep your metabolism active and burn calories, but it will also ensure that you dont lose too much fitness. Also, where possible, try to plan your exercise sessions BEFORE a celebratory or related meal occasion (particularly resistance or weight-training type exercise). Also remember, if you lose fitness AND also gain weight through overindulging, it will be TWICEas difficult when you resume training after the festive season |
