5 WAYS TO AVOID PILING ON THE FAT AT CHRISTMAS
We, like many others, can't wait to see the back of 2020. However, one good thing to come out of a dreadful year is that fitness has become hugely popular throughout the lockdown periods.
Former Gloucester and England rugby player James Forrester, from The Huddle in Cheltenham, explains the best ways to avoid piling on the pounds this Christmas.
"It has been an incredibly tough year and all of us are looking forward to Christmas, as a time that we may be able to get together with a few loved ones and over indulge a little bit. I know I will!
However, a lot of damage can be done to our waistlines over this period, so I wanted to share a few strategies to limit the damage without limiting your enjoyment. If you follow these strategies, you will be well positioned to start 2021 on a flyer, rather than spending the whole of January getting back to where you were in early December."
MINDSET IS KEY
Accept the fact you are going to over indulge and don’t beat yourself up. You are only one meal away from getting back on track. Share your goals with your family and friends and ask for their support, so that the temptation doesn’t continue beyond your festive days.” Don’t fall in to the trap of.. well I have fallen off my plan now so may as well continue! Just get back on it!
In the most simple form, weight loss and weight gain comes down to a simple calorie equation. On a typical Xmas Day / Boxing Day most people consume around 3500 calories more than they need. One way to negate that, is to reduce your calories in the days before and after. So if over the 7 days before Christmas you consume 500 calories per day less than normal, then on Christmas Day you have a 3500 calorie deficit in the ‘bank’ to enjoy yourself.
On the days over Xmas instead of a big fry up and a sneaky few Quality Street for breakfast, start your day with a fast. Fasting is simply a great way to reduce calories over the course of a day. Make a plan with the family to get up and go on a substantial walk while fasting. Come home and enjoy lunch as your first meal of the day.
PLAN YOUR EXERCISE
Make walking as a family a part of your routine this Xmas. There are some amazing walks around the Cotswolds and if you are physically able, choose walks which include some big hills. My family and I love doing walks around Cleeve Hill and Devils Chimney on Leckhampton Hill. Don’t stop attending your gym just because its Xmas. Try and stick to your routine as much as possible.
Making smarter choices around alcohol will reduce the calories and the severity of any hangover. Go for low calorie beers, add soda water to wine and choose diet mixers for your spirits. Choose clear spirits over things like whisky and rum as they contain less calories and your hangover won’t be bad! Try not to increase food consumption when you drink, its just adds more calories to your daily intake and you body will struggle to use this as energy. The morning after a drinking session refer to point 3! Get some exercise, try and fast or consume high quality protein sources, such as eggs and lots and lots of water.