HO-HO-HOW is it Christmas already? Better prepare for some serious social occasions with lots of food & drink. Want to stay on track? Read on...
It's here! The festive season is upon us once again. Time to put up the decorations, gather friends & family, drink some mulled wine, eat some mince pies and generally enjoy the merriment.
However, the change in routine can be tough for those who are structured in their training, nutrition, sleep etc. Especially if you're very dialled in to what does/doesn't make you feel good.
If you're someone who wants to stay on track (more or less) with your goals then this series is for you.
First up: NUTRITION
There are three camps; those who DGAF about going off track during the festive season (live a little!), those who don't mind a little deviation but for the most part would like to keep an even keel after all their hard work and finally those who are strict on keeping up their routine as usual.
All have their place depending on your goals, but I am going to delve into the second option - those who have worked hard throughout the year and want to keep it up to some degree during Christmas and New Year without detracting from the fun festivities.
This middle ground is often more challenging to navigate as "moderation is key". It's easy to be at extremes but balance and moderation mean you actually need to tune into satiety (fullness) cues and be mindful.
How do you do this?
#1 - PROTEIN INTAKE
Keep this at roughly 1g/lb bodyweight to ensure satiety and muscle maintenance. You'll likely be eating and sleeping more, working less and so in a less catabolic (protein breakdown) state during the holidays so this should work well.
Eat 20-40g during your 3-5 meals throughout the day rather than waiting to eat it all during one big sitting in the later hours. You'll feel consistently full and more satisfied. Plus not so bloated after 3 rounds of turkey, ham and pigs in blankets.
Keep sources simple - make them easy, accessible and hassle-free cooking wise. Think yoghurt, cottage cheese, protein shakes and bars, tinned fish etc.
#2 - PREPARE
It's incredibly common to gain some weight during this time (and that's ok and probably short lived) - if you have a game plan to mitigate against it, the likelihood is that you'll be more mindful about choices but also come to terms with it better if you do gain a little. It's not the end of the world; as long as you try to maintain the positive habits you've acquired through the year and eat well around events, you'll be back to normal in no time. Don't stress about it, you'll probably feel better for the extra fuel anyway.
#3 - SENSORY-SPECIFIC SATIETY
Now, bare with me on this one.
Have you ever eaten something and it tastes REEEEALLY good to start with and then the novelty wears off ? This is sensory-specific satiety. You grow tired of eating something and desire something different in taste, texture, smell etc.
This is why the holidays are challenging to manoeuvre as there's such variety.
My advice:
When you’re eating your main savoury plate be present as to the difference between hunger and simply being continuously stimulated by new flavours.
Secondly, if you know you have a sweet tooth, actually LEAVE room for dessert after the main. Eat to satisfaction/moderate fullness with the savoury and save space for the sweet treats.
TLDR - listen to hunger/fullness cues!
#4 - EAT WHAT YOU ACTUALLY ENJOY
Often the choice at Christmas is overwhelming and because there is so much choice or your Auntie made this dish ESPECIALLY for the day, you feel obliged to eat a lot of everything.
If you need to be courteous, have a little, but pay attention to what you're eating.
Don't have a boat-load of vol-au-vents if you really like chicken skewers.
That said, if no-one cares or is going to be offended, just stick to your favourites.
#5 - ALCOHOL
The festive season has a tendency to be boozy. From staff nights out to mimosas at breakfast on Christmas morning to Hot Chocolate with Baileys in at the Market - it all adds up.
Just like anything else, when consumed in excess, it can lead to unwanted weight gain.
If you can't abstain from drinking, spirits with sugar-free mixers or anything low calorie are a safe bet.
I would also encourage alternating between alcoholic drinks and water to help keep hydrated. You'll save money and thank yourself the next day (no-one likes a sore head).
Booze can also make you a little fast and loose around food (post night out MCDs or kebab, anyone?).
Because of the empty calories from alcohol, you can over consume because you don't feel full, and also make less nutrient dense choices on what you do eat.
While a good meal beforehand is well advised, and something to soak up the vodkas is definitely a good thing, you might not need two or three portions of fries with your nuggets.
#6 - GO EASY ON YOURSELF
A little indulgence won't wreck all your efforts.
Some weight gain is in no way a bad thing.
You probably need a little break from routine to have a reset anyway.
It's time to relax and take a load off.
These tools are meant to educate you, not chastise you.
By all means, enjoy yourself but be mindful.
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