WITH Christmas comes an influx of high calorie foods, boozy nights out and (probably) less movement thanks to wintery temperatures and short, dark days.
But despite the fact that this time of year is usually associated with weight gain and an uncomfortable squeeze into your party dress, it needn’t be that way.
Plus, you don’t need to hop onto a fad diet to shed weight before the big day itself.
Along with good sleep, plenty of movement and a primarily whole food diet that packs in plenty of protein, there are a number of other ways to help you lose weight or at least stave off unwanted weight gain.
Ali Malik, personal trainer and founder of Fit Labs Kensington, says that the reason so many diets are popular is because they do actually work – to begin with anyway.
“People lose five to 10 kg fairly quickly (as promised), but that’s all you receive,” he says.
“Your diet may be helping you drop weight, but it may not be fat.
“Weight loss could be a loss of fibre, a loss of lean muscle, or even simple water loss.”
He adds that fad diets are, by and large, deprivation diets.
“Subjecting yourself to strict food restrictions won’t provide you with long-term health,” the expert says.
“It will only starve your body of the balanced amount of nutrients it needs, creating long-term health problems.
“Be very sceptical of any diet that over emphasises or vilifies a particular type of food.”
On top of this, most diets are impractical for the average person and you may even end up actually putting on more weight.
“When you suddenly deny your body the food it craves, whether it’s bread, pasta, or dairy, you’re potentially increasing your cortisol levels (based on the strength of the craving),” he explains.
Cortisol is the “stress” hormone, which releases glucose into the blood for immediate use by your large muscle groups.
It also inhibits insulin processing, causing “insulin resistance,” the central problem of type 2 diabetes, says Ali.
“Heightened cortisol levels condition your body to develop visceral (under the muscle) fat, starve your cells of glucose, and force your body to send constant hunger signals to the brain, which prompts overeating,” he adds.
What’s more, according to Amanda Place, personal trainer and founder of Sculptrition, the holiday season can bring about a wide range of emotions, including stress, joy, and nostalgia.
“Diets often fail because they don’t address the emotional aspects of eating,” she says.
“When faced with emotional triggers, you may turn to food for comfort, regardless of the diet plan you’re on.”
Instead of resorting to extreme diets that leave you hungry, miserable and likely to binge, in turn likely counteracting the weight loss efforts you’ve made, give these expert-approved tips a try, to help lose weight safely and sustainably before Christmas and well into 2024.
No matter how much you ate for dinner, or how tired you are, Amanda says that kicking off your day with a healthy and filling breakfast will help you control your appetite and prevent overindulging later in the day.
“Consider a hearty bowl of oatmeal topped with seasonal fruits like berries or a festive smoothie made with spinach, banana, and a sprinkle of cinnamon,” she says.
“These nutritious options will keep you energised and ready to tackle the day ahead.”
Sugary treats within easy reach?
Jade Thomas, psychotherapist and founder of Luxe Psychology Practice, recommends making these foods less accessible.
“Adding a buffer, such as putting the mince pies or chocolate in the cupboard rather than leaving them on the counter, and leaving healthier snacks on the counter instead, breaks the autopilot habit allowing us time to question if we really want it,” she says.
Essentially, make it harder for yourself to do the thing you don’t want to be doing, and easier for yourself to do the thing that you do want to do.
Who said the gym was the only way to exercise?
“Stay active during the holiday season by participating in festive physical activities,” recommends Amanda.
“Join a local holiday fun run, go ice skating, or take a family stroll through the neighbourhood to admire Christmas lights.
“Engaging in these activities not only burns calories but also gets you into the holiday spirit.”
Christmas office dos and lunches come with an influx of food, which although delicious, isn’t always so great for our waistline.
“One of the keys to preventing holiday weight gain is controlling portion sizes,” says Amanda.
“Enjoy the delicious Christmas feast but do so in moderation.
“Opt for smaller servings of the high-calorie dishes like Christmas pudding or mince pies and load up on the vegetable side dishes and turkey.”
Find yourself reaching for more sugary foods after you’ve enjoyed your daily advent chocolate?
“If you have an advent calendar with chocolate, use it as an opportunity to practise mindful eating,” Amanda says.
“Enjoy one piece of chocolate before brushing your teeth in the evening to reduce the temptation for more.
“When cravings really hit, choose nutrient-dense options like roasted nuts, or Greek yoghurt with honey and berries.”
One of the best things about Christmas is the cakes and bakes.
But to stop these delicious treats from messing up your weight loss goals, Amanda recommends taking advantage of healthier ingredient substitutions.
“Replace heavy cream with Greek yoghurt or opt for whole-grain flours when baking,” she says.
You could even try opting for sweeteners rather than sugar, and when recipes call for mixed dried fruit, try replacing a portion of this with fresh fruit or even nuts.
Avoid liquid calories by cutting down on sugary beverages, alcohol, and high-calorie coffee drinks.
“Opt for water, herbal tea, or black coffee instead,” says Lara Buckle, The Wellness Detective.
When you do have alcohol, Lara suggests clear spirits like vodka, gin, or tequila with a calorie-free mixer (like club soda) as they are lower in calories compared to sugary cocktails.
It’s not just essential to help you avoid the winter sniffles, but according to Kathryn Danzey, health coach and founder of supplement brand Rejuvenated, vitamin C, found in seasonal fruit such as clementines, lemons and pomegranates, help to mop up alcohol too.
“Studies show that those with low vitamin C levels may also be more resistant to fat mass loss,” she says.
Curb a sweet craving with fruit, instead of high calorie mince pies.
“Keep a bowl of clementines, apples, and pears, which are in season and festive, within easy reach,” suggests Nutritionist Sophie Trotman.
“These can satisfy your sweet tooth and are loaded with fibres and nutrients, unlike the box of Celebrations.”
Whilst it’s wise to be cautious of overdoing it, don’t be too hard on yourself if you find yourself indulging more than usual around Christmas.
Jade says that Christmas is widely regarded as a time for indulgence, with most of the celebration centred around food.
“Family time is frequently planned around food and meal times, especially during the holidays, and Christmas cuisine is generally high in fat or calories with many indulging in chocolate,” she adds.
But why is it so hard to say no to sugary, high fat foods, or even just eat moderate portions of these indulgent foods?
“Our brains are programmed to enjoy things that make us happy,” explains Jade.
“Sugar releases brain chemicals, such as serotonin, which make us feel good.
“This leaves us in an addictive cycle as we want to experience that good feeling again and again.”
Research has shown that when we are tired, we crave things to give us more energy such as sugar.
“Think of something else to boost your energy levels such as going for a walk or gentle exercise,” recommends Jade.
She also suggests checking you’ve had enough to drink as dehydration can be mistaken for hunger.
Jade adds: “The key thing to remember during the holidays is to maintain a good balance.
“Christmas is the time of year where individuals want to celebrate, enjoy themselves and ‘switch off’.
“Therefore, enjoying food over Christmas is important to many however, if this is going to be coupled with negative feelings and emotions about oneself or one’s body image then this won’t be beneficial.
“Try to find the balance between enjoying yourself but also maintaining a healthy lifestyle whether that is through maintaining healthy eating habits or increasing your level of activity and exercise.”
