Making better choices over the seasonal period

The Christmas holidays are generally the time we come together with family and eat. At ABPT Fitness in Bordon, whilst we do not endorse depriving yourself of all the delicious food on offer during this time, we encourage you to avoid falling off the wagon and make sensible choices instead. You can still enjoy the things you love, but in a healthier manner, so you don’t overindulge and undo all the hard work you’ve put in throughout the year. We’ve put together these tips to keep you on track:

Christmas Parties/ Get Togethers

It’s easy to snack mindlessly, especially in busy social situations. So, make sure to bring healthy snacks or fruit with you when you leave the house so that you’re not tempted to reach for unhealthy convenience options like crisps or chocolates.

Before you go out, try eating a healthy pre-party snack like banana and natural yogurt. The yogurt’s protein slows stomach emptying, which helps delay the effects of that first glass of wine while the potassium-rich banana helps balance any increase in your salt intake.

If you are planning your own Christmas party, then why not provide a healthy sharing platter as an alternative to all the rich, indulgent offerings. This could include crudities for dipping in hummus or an avocado dip, cherry tomatoes, olives, wholemeal pitta bread, halloumi, smoked salmon, nuts, and fruit. For inspiration, visit www.bbcgoodfood.com.

Why not switch out high sugar items for alternatives (but don’t be fooled as low sugar foods can still be high in carbs and fat^[1]) or even try plant-based foods?

Watch your portion sizes! Each protein serving should be about the size of your palm, each carbohydrate serving should be the size of your fist, and each fat serving should be the size of your thumb^[2] and try to slow down your eating as this will allow your body to feel full and reduce the temptation to overeat.

Festive Tipples

It’s important to stay within the guidelines of 14 units a week for men and women, particularly as many of us drink more than usual in December. If you’re drinking at home, it’s easy to lose track of how much you’re drinking, so try to note this down.

As well as the impact on your health, don’t forget the calories that drinks can add, which can affect your waistline. Remember that soft drinks can be high in calories too, so if you can, choose sugar-free drinks or water, and alternate these with any alcoholic drinks you are having.

Staying hydrated

On the day of a big night out, and the day after, make a conscious effort to drink six-eight glasses of water, or plenty of herbal teas or diluted juice. Mild dehydration can lead to a headache especially when combined with the diuretic effects of alcohol.

Avoid energy drinks, as most that say they’ll give you a lift have lots of sugar along with caffeine. Some energy drinks have about 25 grams per serving^[3]. How about having some cool water instead?

Exercise

Office parties, after work drinks and other social activities mean it can be hard to prioritise staying active, especially when you’re juggling shopping, working and family too! Everyone deserves a rest, and the Christmas break is a great time to take some well-earned downtime. ABPT Fitness recommend that you set yourself some realistic goals which help you maintain a sustainable level of exercise.

Cholesterol levels usually rise over Christmas because of fatty, rich food and drink, but a study published in International Journal of Environmental Research and Public Health^[4], showed people who keep up their exercise routine could see them fall, despite their festive diets.

Scientists took pre-Christmas cholesterol measurements from regular exercisers, half of whom exercised over the holiday, and half who didn’t. After Christmas, the cholesterol levels of the exercise group had dropped by 7% while they rose slightly in the other group. The researchers suggest people should be encouraged to continue exercising over this period for heart health.

If time is going to be an issue, why not subscribe to our online live class membership where you can catch live classes online or on demand classes? Find out more about these here.

You could plan a more intensive workout to get the most of your workout window. Try VIIT (Variable Intensity Interval Training) to target all the muscles in your body, as well as the various energy systems; this will improve strength and endurance, while burning more calories. Whatever your preferred exercise is, there are ways to increase your gains in a shorter workout time e.g., when practising yoga, intersperse your poses with quick blasts of cardio, or practice poses whilst holding weights for extra burn. If you prefer strength-training, try increasing your weights – this will induce muscle fatigue faster, shortening your workout time.

Combine your workouts with socialising by ‘buddying up’ with a friend and commit to working out together over the holidays. Exercising with a friend is great way to ensure you see your fitness goals through, as you can hold each other accountable for showing up to classes or meeting for that morning walk

For a bespoke training plan where I am on hand to guide you and make adjustments if needed, get in touch.