Christmas is a really good season … sadly, you gain weight. Every December, you’ll be content with food, drinks, light meals, and entertainment so that most people can feel everything terrible by January. It’s time for fitness to become a top priority for everyone, until late January when everything falls off the cliff again. I will repeat it next year.
However, there are ways to avoid permanent weight gain-weight loss seesaws. By taking the former into account, you can easily work on it later. The problem is not that people eat and drink a little more than usual during Christmas. It’s true that they think it doesn’t matter if they exceed normal calories if they feel that controlling things is the cause of their loss.
Arj Thiruchelvam, founder of PerformancePhysique, who works at Holland & Barrett, Mac Nutrition and is a coach at UK Athletics Sprint & Jumps, explains: About the pandemics that our family and friends, especially all of us, are experiencing. “
And by having fun we mean enjoy Don’t feel guilty about eating another roast dinner just to be relatively happy with your company and food. For the vast majority of people, it doesn’t make sense to count macros during the festive season, but it certainly makes sense not to let go of yourself altogether. Support your future self and be aware of consumption during Christmas.
In addition to this more comprehensive advice, Arj has four important tips on weight management during the festival, as shown below. If you like what you read, check out another article written in collaboration with Arj called the Olympia Diet. He explains how top athletes refuel before and during the biggest sporting events on the planet.
And here’s a reminder about how to lose weight and get 6 packs. Would you like to carve your abdominal muscles in 2022?
Plan in advance
“It sounds strange, but a very effective strategy to avoid overboarding during party seasons and Christmas holidays is to actually plan for weight gain,” says Arj. You are told to think about how to make sure that the takeaway is burned off, and suddenly gain weight. “
Arj recommends creating a “weight gain goal” for December (or the period you think you’re going to eat for tomorrow). By doing so, you can completely change your behavior and thinking about food.
“By expecting a certain amount of weight gain, you can reduce your anxiety about weight gain, reduce your chances of gaining weight, and reduce your chances of falling off the wagon,” he adds. Dating and then returning to your usual dietary pattern. “
Even better, if you happen to keep your weight gain below your goal, it can give you a sense of success rather than guilt. Can you imagine? Are you happy with your weight gain? It will put everyone in the best possible mood in January, ahead of the next stage of their weight journey.
(Image credit: Getty Images)
Eat protein
“Increase your protein intake on the day you head to the buffet,” Arj recommends. “Grabbing a protein shake before meals increases satiety and reduces the likelihood of snacking. This reduces the high-calorie food consumption that can occur at the buffet table. . “
Alternatively, if possible, choose foods with high protein content and try to reduce fried foods such as dried potatoes and fried meats. These have twice as many calories due to their high fat ratio. Protein bars may also be considered. These snacks are healthier than chocolate and are high in protein.
Ask yourself: Do you really need it?
“Ask yourself. I’m hungry, will eating it change the week? Will it be available at another time?” Arj suggests. You probably have it in the near future. If it’s a digestive biscuit, that’s another matter. “
This careful, questionable approach can help you save hundreds of calories and put you in a better position to keep your weight gain below your goal.
(Image credit: Getty Images)
What was neat
“One of the main factors in weight gain during the festival is reduced movement and unstructured exercise,” says Arj. Since I go to the office and take a walk, I usually spend more time sitting. “
If you don’t have many options to solve, don’t be afraid because there is a hassle-free way to keep moving. NEAT is an abbreviation of “Non-Exercise Activity Thermogenesis” and is a calorie consumed from activities other than intentional exercise. These are all small movements you make when you’re fidgeting or taking a walk instead of using a car.
Arj says you should walk around your office or home more, choose to park far away, or walk more disciplined, even when it’s cold or raining. “NEAT actually burns more calories than an exercise session in most cases, so use it!”
The main thing to remember is that social health is essential. It’s just as important as your weight management, so don’t sacrifice another party season during a pandemic to lose a pound. Instead, plan and succeed.
