Avoiding the Christmas Blow Out
“While it might appear that one day of extravagance won’t have an affect on your weight, you can easily end up consuming a whopping 2-3 days worth of food in that single day”
Whilst Christmas is a time for celebration and spending time with your loved ones, for many it is also a time of indulgence. While it might appear that one day of extravagance won’t have an effect on your weight, you can easily end up consuming a whopping 2-3 days worth of food in that single day. This coupled with the attitude of “I’ll start in the new year” often leads people to gain weight excessively, making it more difficult to lose in the long run.
Don’t get me wrong - Christmas is definitely a time to be enjoyed but that doesn’t mean our bodies and waistline should suffer as a result. So in order to help you navigate this tricky, treat-filled occasion we had devised some simple tips and tricks.
Healthy Swaps
Making small but beneficial changes on Christmas day can make a world of difference as it all adds up. Instead of opting for heavy dressings try a homemade dressing of lemon and olive oil, or choose greek yoghurt instead of cream with dessert. Choosing leaner cuts of meat without the fat and crackling, or making our apricot bliss balls instead of rum balls are other great ways to reduce your calorie intake whilst still enjoying Christmas.
Make one plate
When it comes to the Christmas spread, it is easy to fill up multiple plates with various foods on offer. This often leads to overeating as you lose track of just how much you have consumed. To manage this, have a single plate of food so you can visually see how much food you are consuming and what your plate consists of.
Don’t forget your vegetables
It’s easy to forget about having your vegetables when so many foods are available. Start by filling your plate with salads and vegetables as these options are lower in calories. This will also help you assess your portion sizes when it comes to meat and carbohydrates such as potatoes, as you can visually see how much you are consuming compared to your vegetables. Remember you want to aim for half a plate of vegetables.
Stay active
A great way to avoid piling on the pounds at Christmas is to incorporate something active into your celebrations. For example, taking a dip in the pool, going for a walk or playing backyard cricket with the kids are all great ways to burn some extra calories whilst still having fun. No matter how big or small the activity is, it all counts!
Listen to your body
Although we know it’s Christmas, our bodies don’t - meaning they don’t function any differently to normal. Therefore, we still need to listen to our hunger cues and respect our body. In order to do this, try taking your time eating your food whilst enjoying the company around you. It takes 20 minutes for your stomach to tell your brain it’s full, therefore by taking your time you won’t overeat. Once you recognise you are full, tell yourself it is time to stop eating and only eat again when you feel hungry next. Not only does this stop you from overindulging, but it will stop you from feeling sick and lethargic, making your day much more enjoyable.
Focus on the celebrations
Christmas shouldn’t be just about food, instead the focus should be on spending time with family and friends. By placing the importance on socialising instead of the Christmas feast, all of a sudden that second helping of potato bake may not be so enticing. This also serves to minimise any feelings of “depriving” yourself as you can fill up on love and happiness from those around you.
Remember: Christmas is one day out of 365, and should be a fun, guilt-free occasion. If you do slip up and have one too many rum balls don’t beat yourself up about it. Instead, acknowledge that you over indulged and pick yourself up and start again immediately.
Enjoy the festivites!
Ali Sharp recently joined Solutions with Food in September 2019. Ali has a keen interest in delivering personalised care in key areas such as malnutrition, weight loss, diabetes management and aged care.She is currently practicing at Goodna and sees EPC, private patients & NDIS patients
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