Happy December peeps, hope you’re enjoying the start of the festive season!
If between the mulled wine, mince pies and endless social engagements, you’re worried about the impact of the festivities on your waistline, then this is the article for you!
Here are my top ten tips for maintaining a FESTIVE: FIT balance!
Make solid healthy choices for at least two out of three meals each day. For example if you know you’re heading out for a christmas party which mostly consists of beige nibbles then probably swerve the mince pies at lunch. Fuel yourself well at breakfast and lunch (think protein, fat and fibre from whole food) eg protein pancakes for brekkie and a jacket potato with chicken and salad for lunch.
Get in a high fat and protein snack before heading out, this will help to curb overeating (don’t get to the party hangry). This is particularly key if your evening meal is going to be later than you’re used to eating. Snack examples include: a handful of nuts, a protein bar, boiled eggs etc, a protein shake, greek/coconut yoghurt and protein/berries etc.
If you know there is certain food that makes you feel bloated, then just know that Santa doesn’t make that food any less inflammatory for you. So if you want to avoid the bloat, ask for an alternative eg gluten/dairy free etc. Yup, there’s no shame in being ‘that guy’, you’ll be grateful for it later when you’re not feeling bloated and uncomfortable.
Whether you’re drinking alcohol or just trying to swerve all the nibbles, stay hydrated. We often mistake thirst for hunger so a glass of water may be all you need to curb snacking as well helping to manage the pace at which you’re drinking alcohol.
If you do have a few too many bevies, then make sure you rehydrate before bed (at least a pint of water) and replace your electrolytes the next day, particularly potassium which can help to decrease water retention. Great sources of potassium include coconut water, avocados and bananas.
Catch those zzzz’s, there’s nothing like some sleep deprivation to drive up your hunger hormone (ghrelin), so if you know you’re going to have a later night, try to schedule a lie in the next day (or just smoke bomb and get your arse in a cab, nothing good happens after midnight anyway, fact!)
Avoid compensating with excess caffeine to keep you going through a hectic social schedule, this will only further disrupt sleep and play havoc with your insulin and cortisol levels (two hormones you want to have on your side for fat loss). Aim to keep your caffeine intake to just one cup per day, ideally 90 mins after waking which will allow the caffeine to have more impact on blocking adenosine receptors. Adenosine is a neurotransmitter which promotes sleepiness and gradually increases throughout the day, by waiting 90 mins you get more bang for your buck with your morning coffee. You don’t want to drink it much later than this as obviously it will hinder sleep.
Keep moving, just because your schedule is busier than usual, that doesn’t mean your workouts need to take a back seat. No excuse not to get in a 20 min home workout each day, block out this time as if it were a meeting, don’t leave it to chance. The more muscle mass you have the higher your metabolism will be, active muscles are also your furnace for using up excess glucose (sugar).
Get your steps in. This is a no brainer and so often overlooked. Getting 10k steps in a day is an easy way to kick your metabolism ticking over. Skip the car for those easily walkable errands, jump off the bus a stop early and take a little detour on your walk to lunch!
Plan ahead, none of the pointers mentioned are easy to put into practice if you’re flying by the seat of your pants. Make sure your fridge is stocked with healthy whole foods, schedule your walks/workouts and carry your water bottle and healthy snacks with you! Don’t be caught short!
Hope this has been helpful and at least got you thinking about some easy ways to avoid the self-sabotage that can come with silly season (whilst still enjoying yourselves)! 🙂
Best wishes
Harri
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The content in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding your health.