When you look across the various studies that have been done on how much weight people put on over the Christmas period it ranges from around 1 pound on average to about 5 pounds (about 2 kg). But while researchers may disagree on the exact figure, they all agree that the problem isn't so much the amount of gain itself, but the fact that once gained, it is hard to shift, so as the years go by, our body weight creeps up. So perhaps the message we should focus on, is treat Christmas as any other time of year when you have a party or go out to dinner, and be mindful of a few things that are not too difficult to do, but when you add them all up, they create a shift in mindset and behavior that makes a significant difference to helping you keep a trim waistline. With that in mind, here are some "small step" tips to help you avoid putting on those pounds over the festive period, and indeed, at any other time of year:
* Go for a brisk walk if you have over-eaten. Not a jog or a run, as this could give you indigestion, but instead of flopping on the sofa and reaching for those chocolates or nibbles, take a brisk 15-minute walk round the block.
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* Don't eat in front of the TV: prepare your meal thoughtfully, sit at the table and focus on savouring the food.
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* Become aware of the triggers that encourage you to keep on eating when you are not really hungry.
* Don't eat just because the food is there: either take it away or move yourself away. Learn to listen to your hunger and appetite signals: there is a difference between feeling "peckish" because you can see something tempting, and feeling hunger pains. (And don't stand next to the food at parties!)
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* Eat slowly: remember, there can be a 15-minute delay before the stomach tells the brain it is full. If you eat too quickly, you will be over-full. So, slow down, savour every bite, and when you have finished what is on your plate, tell yourself: if you are still hungry in 20 minutes, then you can have some more, and even then, only a bit more.
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* Don't starve yourself to compensate for over-eating: respect your appetite. Keep to a normal eating pattern of meals. Starving confuses your appetite rhythm and you may find yourself trapped in a vicious cycle of crash diets and over-eating binges.
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* Going to a dinner party? Eat something before you go so you are not tempted by second and third helpings. Don't be afraid to say "no" if pressed to eat more, prepare a nice compliment for your host "that was delicious and just the right amount, any more and it will spoil it, thank you!"
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* When eating in restaurants, have a larger starter and skip the main course, or share courses. If tempted to have a dessert, then ask for one dessert and several spoons and share it. You don't have to finish every dish: tell yourself the main reason you are there is for the company, the atmosphere, the food is secondary, so don't gorge until you are full.
* Avoid eating when you are bored or depressed: become aware of the reason, then "switch" the trigger to an alternative activity, like getting on with that hobby, play a game, or go for a walk.
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* Beware of tempting buffets at parties, especially those canapés: they pack a lot of fat per mouthful. Choose the non-creamy, non-pastry varieties, take one or two, and then politely refuse. If you must stack your plate, make it mostly salads and crudités, and go easy on the sauces and dips.
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* Plan a realistic Christmas (or any other time) exercise regime: half-hour brisk walks around the block can burn off 200 calories at a time, and might be easier to fit into your schedule than over-ambitious three-hour sessions at the gym. Or do one trip to the gym and two walks.
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* Research shows that doing vigorous exercise in short bursts, even five or ten minutes at a time, is as beneficial as a continuous long session. So, go up the stairs instead of the elevator, park the car at the other end of the lot and walk briskly to the mall entrance, get off the bus two stops early and walk the rest. With these small, achievable strategies, you may find that even on a really busy day, you can fit in the equivalent of a half-hour work-out with the same health and calorie-burning benefits.
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* Get onto the dance floor at those parties, or even at home, get up and move and shake to your favourite dance CDs. Not only will you burn calories, and hopefully have some fun, it is difficult to eat when you are dancing!
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* Don't shop when you are hungry! This will also help you keep your money under control. Plan what to buy and stick to the list. Many people shop with a "siege" mentality at Christmas, as if the shops are going to be shut for weeks.
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* Don't be tempted to eat the leftovers after a meal. If having friends round for dinner, offer them the leftovers. Have plenty of containers and food bags ready, so you can pack the leftovers straight away, either for friends or for the freezer.
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* Balance rich, energy-dense foods with healthy options: the average mince pie contains about 250 calories (that takes 40 minutes of cycling to burn off, or 25 minutes of swimming, or half an hour of jogging, or 25 minutes on a Stairmaster.
Above all – if you overindulge, live with it and let it go. Don’t get caught in a cycle of guilt and keep on going. Next meal, simply return to your healthy choices.
Find Your CORE!
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