It can be a really challenging time to stay on track and to make good decisions around healthy eating when there are Xmas parties, social catch ups, BBQâs and of course the big day itself happening in December. All offer plenty of opportunity for extra treats, extra alcohol and plenty of regret!
But, pause and consider, if you have been doing well this year, do you really want to undo that good work for the sake of a mere few weeks? It is all too easy to start saying âyesâ when you have gotten into the habit of saying ânoâ and one âyesâ has a habit of leading to lots more âyesâsâ, you know how it goes.
Sometimes a better plan is to focus on not gaining weight over the Xmas period, that is a good goal in itself. It is also the perfect time to nail an exercise habit because you generally have more time and more opportunity over the Xmas break. Letâs face it, this is the time of the year when the days are the longest. It is light around 5.30am which makes it the perfect time to get a walk or run under your belt which will set you up for the day. If exercising after work is your thing, then make sure you schedule it in, so that it happens.
If you struggle with having treats in the house (who doesnât?), then consider asking family and friends not to buy you that box of chocolates for Xmas. Letâs face it, we can have chocolate all year around, it isnât that special. If you have a Xmas cake and know how dangerous it is to have leftovers in the pantry, cut into into small portions and free flow freeze them, likewise for other baked treats, you can freeze just about everything and it keeps it out of sight. I love baking, but the only way it is safe (and still available when visitors come) is for me to keep everything frozen. Sad but Iâm a realist!
Donât rely on willpower, focus on strategy and forming habits
Often people who struggle with their weight are considered to be lacking in willpower, or that they are lazy and unmotivated. This comes with a lot of baggage, feelings of shame, guilt and inadequacy. But really, it often comes down to knowledge (what are the best choices), planning and being organised.
The key is to choose from a small range of options from your food plan and then to repeat those choices until they just become what you do (most of the time), without having to put much thought into it. You then have a base plan of action to fall back onto when detours happen.
It is also important to structure your environment to reduce the need for willpower. Donât keep food in the house that you find too difficult to resist. If the family has treats, ask them not to leave them in your line of sight. If you donât have ice cream in the freezer, you canât eat it. If there isnât any cold beer in the fridge, you wonât (probably) drink it.
Put routine into your week. Do things at the same time of day where possible, exercise, food prep, etc. Keep a shopping list on the go and top up the essentials so that you always have a plan B, especially with protein. As far as quick-to-grab protein sources go, I would normally have a vacuum packed smoked chicken breast in the fridge, plus eggs, a packet of haloumi (high calorie I know, but still better than a takeaway), tins of tuna and salmon and cans of legumes in the pantry. Protein is super important in your daily diet so having quick options on hand is a good strategy.
It is important that you enjoy your food, otherwise it just becomes a diet and letâs face it, dietâs donât last. We are fortunate in summer to have lots of choices when it comes to salad ingredients and adding a variety of textures and tastes can make all the difference. Here are a few suggestions that you could choose from to add to your salads, along with your protein choice:
A couple of sliced strawberries for colour and flavour
A couple of dessertspoons of chickpeas or seeds or nuts
Fresh herbs like basil, parsley and mint
Celery for crunch
Red onion for a âbiteâ
A few slices of avocado
Around 20g of feta for a zing in your salad
Testimonial
This is part of an email that Nathalie recently sent me -
ââI donât know what to say ⊠you have changed my life⊠literally! Energy levels up, jeans looser, cut out morning tea, the only thing I need to work on is alcohol!!!ââ
Yes, it is all about changing habits and always keeping the thought in mind of 'Why am I doing this and what do I need to do to achieve it'. If you would like some help changing your habits, please get in touch.
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Xmas break
Iâll be hanging up my callipers and scales on Wednesday 21 December and dusting them off again ready for a fresh start on Tuesday 10 January. Next year I will continue my hours of 9-1 on Tuesdays, Thursdays and Saturdays and work remotely on Wednesdays. Remote appointments can be by email, Zoom or phone. Most clients find that accountability really helps with progress.
These last two years have been challenging for many small businesses and for most people in general, so letâs hope for great weather over the Xmas break and for a brighter 2023.
Stay safe and Iâll look forward to catching up with you in January.
