Christmas brings an influx of high-calorie food, boozy nights out and (probably) less exercise thanks to wintry temperatures and short, dark days.
But despite the fact that this time of year is usually associated with weight gain and uncomfortable pressure in your party dress, it doesn’t have to be that way.
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Plus, you don’t have to jump on a fad diet to lose weight before the big day itself.
In addition to getting a good night’s sleep, getting plenty of exercise, and eating a diet that consists primarily of whole foods and is high in protein, there are a number of other ways to help you lose weight or at least prevent unwanted weight gain.
Why your pre-Christmas diet won’t work
Ali Malik, personal trainer and founder of Fit Labs Kensington, says the reason so many diets are popular is because they actually work – at least to start with.
“People lose five to ten kilos quite quickly (as promised), but that’s all you get,” he says.
“Your diet may help you lose weight, but it may not be fat.
“Weight loss can be a loss of fiber, a loss of muscle mass or even simple water loss.”
He adds that fad diets are generally deprivation diets.
“Subjecting yourself to strict food restrictions will not give you long-term health,” says the expert.
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“It will only starve your body of the balanced amount of nutrients it needs, causing long-term health problems.
“Be very skeptical of any diet that overemphasizes or vilifies a particular type of food.”
Additionally, most diets are impractical for the average person and may actually cause you to gain weight.
“If you suddenly deprive your body of the food it craves, whether it’s bread, pasta, or dairy, you may increase 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.
“Elevated cortisol levels cause your body to develop visceral (under the muscles) fat, starving your cells of glucose and forcing your body to send constant hunger signals to the brain, leading to overeating,” he adds.
Plus, according to Amanda Place, personal trainer and founder of Sculptrition, the holidays can bring a wide range of emotions, including stress, joy and nostalgia.
“Diets often fail because they don’t take into account the emotional aspects of eating,” she says.
“When faced with emotional triggers, you can turn to food for comfort, regardless of the diet you follow.”
Instead of resorting to extreme diets that leave you hungry, miserable and likely to binge eat, which in turn is likely to counteract the weight loss efforts you’ve been making, try these expert-approved tips to help you to help you lose weight safely and sustainably before Christmas and well. in 2024.
1. Never skip breakfast
No matter how much you ate for dinner, or how tired you are, Amanda says starting your day with a healthy and nutritious breakfast will help you control your appetite and prevent you from overeating later in the day. eat.
“Think about a hearty bowl of oatmeal topped with seasonal fruits like berries or a festive smoothie made with spinach, banana and a pinch of cinnamon,” she says.
“These nutritious options will keep you energized and ready to tackle the day ahead.”
2. Add a buffer
Sweet treats within 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 instead of leaving them on the counter, and leaving healthier snacks on the counter instead, breaks the habit. autopilot, which gives us time to ask ourselves if we really want it,” she says. say.
Essentially, make it harder for yourself to do what you don’t want to do, and easier for yourself to do what you do want to do.
3. Put on your skates
Who said the gym was the only way to exercise?
“Stay active over the holidays by participating in festive physical activities,” recommends Amanda.
“Participate in a local Christmas run, go ice skating or take a family walk through the neighborhood to admire the Christmas lights.
“Participating in these activities will not only burn calories, but also put you in the holiday spirit.”
4. Load up on veggies and turkey
Christmas dinners and lunches come with an influx of food, which, while delicious, isn’t always so good for our waistlines.
“One of the keys to preventing weight gain during the holidays is controlling portion sizes,” says Amanda.
“Enjoy the wonderful Christmas, but do it in moderation.
“Opt for smaller portions of the high-calorie dishes such as Christmas pudding or mince pies and load up on the vegetable side dishes and turkey.”
5. Eat your Advent chocolate at the right time
Do you find yourself reaching for more sweet foods after enjoying your daily Advent chocolate?
“If you have a chocolate advent calendar, use it as an opportunity to eat mindfully,” says Amanda.
“Enjoy a piece of chocolate in the evening before brushing your teeth so that you are no longer tempted.
“When the cravings really hit, opt for nutritious options like roasted nuts or Greek yogurt with honey and berries.”
6. Make simple swaps in your holiday baked goods
One of the best things about Christmas is the cakes and pastries.
But to prevent these delicious treats from messing up your weight loss goals, Amanda recommends taking advantage of healthier ingredient substitutions.
“Replace the heavy cream with Greek yogurt or opt for whole wheat flour when baking,” she says.
You can even try opting for sweeteners instead of sugar, and if recipes call for mixed dried fruit, try replacing some of this with fresh fruit or even nuts.
7. Have a clear mind
Avoid liquid calories by reducing sugary drinks, alcohol and high-calorie coffee drinks.
“Opt for water, herbal tea or black coffee instead,” says Lara Buckle, The Wellness Detective.
If you do drink alcohol, Lara suggests clear drinks like vodka, gin, or tequila with a calorie-free mixer (like soda) because these have fewer calories than sugary cocktails.
8. Keep your vitamin C levels up
Not only is it essential to help you avoid the winter blues, but according to Kathryn Danzey, health coach and founder of supplement brand Rejuvenated, vitamin C, found in seasonal fruits like clementines, lemons and pomegranates, also helps clear out alcohol.
“Research shows that people with low vitamin C levels may also be more resistant to fat mass loss,” she says.
9. Place your fruit bowl centrally
Curb a sweet craving with fruit, rather than high-calorie mince pies.
“Keep a bowl of clementines, apples and pears, which are seasonal and festive, within reach,” says nutritionist Sophie Trotman.
“These can satisfy your sweet tooth and are packed with fiber and nutrients, unlike the box of Celebrations.”
Why can’t I just stop eating?
While it’s wise to be careful about overdoing it, don’t be too hard on yourself if you find yourself overindulging more than usual around Christmas.
Jade says Christmas is widely regarded as a time for indulgence, with most of the celebration revolving around food.
“Family time is often planned around mealtimes, 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 high-sugar, high-fat foods, or even eat moderate portions of these delicious foods?
“Our brains are programmed to enjoy things that make us happy,” Jade explains.
“Sugar releases brain chemicals like serotonin, which make us feel good.
“This puts us in an addictive cycle because we want to experience that good feeling again and again.”
Ask yourself, ‘am I tired?’
Research has shown that when we are tired, we crave things that give us more energy, such as sugar.
“Think of something else to boost your energy levels, like taking a walk or doing some gentle exercise,” Jade recommends.
She also suggests checking that you’ve been drinking enough, as dehydration can be mistaken for hunger.
Jade adds: “The most important thing to remember during the holidays is to keep a good balance.
“Christmas is the time of year when individuals want to celebrate, enjoy and ‘switch off’.
“That is why it is important for many to enjoy food at Christmas. However, if this is accompanied by negative feelings and emotions about yourself or your body image, this will not be beneficial.
“Try to find the balance between enjoying yourself but also maintaining a healthy lifestyle, whether that’s by maintaining healthy eating habits or increasing your activity and exercise levels.”