Avoid gaining 7lbs this Xmas
Today I want to point out to you just how easy it would be for you to gain an unwanted 7lbs (or more) this Christmas, and how to avoid it!
To gain 1lb in a week you need to eat a mere 500 calories above maintenance per day. That might sound like a lot, but you could do it with just a pint of beer and 60g of Pringles!
Imagine you decide to splurge through the whole of December, like a lot of people do, by eating junk and drinking alcohol at office parties, family gatherings and New Year’s parties, etc. You only need to eat 875 extra calories per day to be 7lb up by the new year!
Let's say you've already been steadily gaining weight over the last few months by being in roughly a 200 calorie surplus, that means you only need 675 extra calories per day for that same 7lb increase.
I'm gonna show you just how easy it can be to consume an extra 675 calories in one day. You just need one of the following:
3 slices of a vegan domino's pizza
Just over 1 Vego bar
3 mince pies
3 beers
4 glasses of wine
One study estimated that Brits consume around 6000 calories on Christmas Day. That’s a 4000 calorie surplus for many people! Even if you don't splurge every day of December you can see just how easy it is for those occasions when you do to really add up!
It’s so easy to eat too much and gain weight, but weight loss is hard work so why give yourself more of that than you need?
Here is an example of a better way to do it!
Limit your splurge days to 1 or 2 (or as few as you possibly can). Decide in advance on the days you'll indulge and commit to sticking to it!
A lot of people splurge from Christmas morning until bedtime. Don’t!
Start your days with at least a healthy breakfast (eg porridge with lots of berries) and get well hydrated. Dehydration can feel like hunger so avoiding that is a really good start (especially emphasize hydration if you're drinking alcohol, which acts as a diuretic).
Eat as many vegetables each day as possible, they help to fill you up so you’ll feel less hungry and are low in calories.
Avoid as many salty foods as you can (eg. crisps and peanuts) as these are incredibly easy to overeat and may make us consume more alcohol. You want to limit alcohol as much as you can as it’s high in empty calories and leads us to eating junk, the two go hand-in-hand.
If you feel you need to drink alcohol to make certain social situations more enjoyable see if instead you can limit those situations for the sake of your waistline and your health! Have a Christmas full of other things that you enjoy! Create some new traditions around healthy things, such as movement or games, rather than booze or processed foods.
If you must drink then perhaps consider on the run up to Christmas having a complete abstinence from alcohol, that way your tolerance will lower and a couple of drinks will once again feel enough.
Next, limit treat foods. Only buy in what you don't mind eating, no more! Ask friends and family to not buy you chocolates and junk food, or immediately give it away if you can. I dont care if you have to flush it down the toilet! Do what you need to do to avoid eating it when you know you don't want it.
Get yourself in some delicious whole plant foods that you enjoy and seem like a treat (eg dates and mangoes).
FInd some healthy treat recipes that you know you'll enjoy and take the time to make them so you feel as though you're not missing out and still able to enjoy yourself over the holidays. You can truly make some incredible desserts with healthy ingredients that do honestly feel decadent. Check out our Virtuous Vegan Desserts cookbook for more!
Ask yourself, how do I usually feel after Christmas? Bloated, fat and unhappy with my appearance? And do I want to feel the same this year?
A lot of us use the holidays as an excuse to go crazy and also use food and alcohol as coping mechanisms. Maybe ask yourself what you're trying to cope with and how you can make changes to your life so there's no need for these coping mechanisms.
Remember, you can still enjoy yourself over the holidays and start the new year feeling good about yourself. It just takes some thought and a few simple changes and you will be far closer to having the body you desire.
So what will it be, are you going to be 7lbs (or more) heavier by January, or are you going to make this year the year you implement good habits that will ensure you get the figure/physique of your dreams, and keep it that way for the long haul?!
Need help? Not only do we offer an online bespoke body transformation coaching service but we also offer meal plans and consultations. We’d love to be a part of your journey! Merry Christmas!
