8 Top Tips to Stay on Track This Festive Season

Christmas and New Year are approaching. It is an important time for spending with friends and family, but often results in lots of gatherings, food and alcohol. It is easy to be tempted by the unlimited supply of sweets and treats on a daily basis. While there is nothing wrong with enjoying yourself during this season – you need to decide what that looks like for you, otherwise we can lose sight of our health and wellbeing goals. We may need to start the new year trying to lose the kilos/pounds we gained over the holidays (or during COVID) rather than excited to face a new 2021.

“I will just indulge during the festivities and get back to my routine after the holidays”- The problem with this is that it may stretch out to 2 months and will only make things harder for you. This may be one of the main contributors to your annual weight gain. Research shows that a majority of people tend to pack a few kilos starting from Thanksgiving Day and ends with the New Year celebrations. Besides excessive eating, the additional weight gain is also caused by a lack of physical activity and too much alcohol.

Holiday weight gain is not inevitable, but how can we deal with this?  

Here are the top tips to help you get through the holiday season and minimise the damage while still enjoying the good times and delicious food.

Holiday Tip #1: Stay hydrated

It is important to stay hydrated to survive the Aussie heat this Christmas. Make sure you are drinking lots of fluid (*not alcohol*) to prevent getting heat stroke and hangovers. Drinking plenty of water also helps to flush out the harmful substances from your body. Try jazzing up your water with added fruit and berries, soda water or a dash of juice or herbal teas.

Holiday Tip #2: Don’t skip your sleep

It’s holiday and everyone wants to go out and have fun until late, but have you ever thought about how sleep deprivation may be impacting your well-being? Lack of sleep increases your hunger hormone levels- Ghrelin and that can lead to increased calories consumption, mindless eating, and reduced physical activity1. On top of that, inadequate sleep has also been linked to lower metabolism rate, caused by an alteration of your biological clock1,2!

Holiday Tip #3: Pace your eating. Choose mindfully

Always pay attention to the food that you are eating. You are more likely to overeat while you are distracted, because you are unable to sense your body’s fullness signal3. By focusing on your plate and minimizing distractions like TV and games, you will be able to eat mindfully and make sensible food choices. Enjoy each bite of your food by chewing it slowly and thoroughly. It will allow you to feel your body’s signals and consume less calories then mindlessly snacking.

Holiday Tip #4: Be active with friends and family

Sitting on the couch watching TV and chatting are common holiday traditions for many families. Indulging in delicious foods and being inactive may contribute to weight gain. Doing some form of physical activities like going for a family walk, hiking, and cycling may not only benefit your weight control but also allows you to bond with your loved ones.

Holiday Tip #5: Be a good example

If you are unsure whether there will be any healthier options at your family gathering or office party, bring a healthy dish that you enjoy for everyone to share! Be a good influence and share the idea that healthy food doesn’t have to taste bad. Alternatively, you can have a healthy meal before heading to the party to help satisfy your hunger and minimise mindless eating.

Holiday Tip #6: Watch your portion size

If you really can’t resist that delicious Christmas pudding or turkey stuffing, have a smaller plate with a small portion instead! To ensure you still have a balanced diet, don’t forget to fill half of your plate with vegetables, a quarter protein and another quarter of starch. This can ensure you are eating less calories and getting enough fibre to keep you full.

Holiday Tip #7: Limit alcoholic drinks

It can be easy to over-indulge in alcoholic drinks when gathering with friends and family, especially in Australia. Although social time is important, drinking too much alcohol will not only cause weight gain but also endanger your health. Alcoholic drinks are calorie-rich beverages, it contains significant amount of sugar and empty calories to your diet. Alcohol consumption is also linked to increased appetite, which can be another cause of weight gain4. Mix a small amount of alcohol with a big glass of soda water can be a good alternative. If you can, not to drink any would be the best option for your health and long-term wellbeing.

Holiday Tip #8: Let go of the guilt!

You don’t have to beat yourself up after indulging reasonably for a night or two, it is not the end of the world. Everyone deserves to enjoy the festive season without guilt, you deserve to take pleasure in it. Don’t get trapped and be overly restrictive for the following weeks. Accept what you did and move on. When you are able to eat mindfully and enjoy every bite, you can have less of the food to satisfy cravings. Enjoy your favourites but listen to your body’s cues.

Although this season is notorious for packing on pounds, multiple tips can help you to stay happy and health conscious during this time of year. Make sure to try your best to stay active and stick to your daily lifestyle routine.

1Beccuti, G., & Pannain, S. (2011). Sleep and obesity. Current opinion in clinical nutrition and metabolic care, 14(4), 402–412. https://doi.org/10.1097/MCO.0b013e3283479109

2Maury, E., Ramsey, K. M., & Bass, J. (2010). Circadian rhythms and metabolic syndrome: from experimental genetics to human disease. Circulation research, 106(3), 447–462. https://doi.org/10.1161/CIRCRESAHA.109.208355

3Robinson E, Aveyard P, Daley A, Jolly K, Lewis A, Lycett D, Higgs S. Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. Am J Clin Nutr. 2013 Apr;97(4):728-42. doi: 10.3945/ajcn.112.045245. Epub 2013 Feb 27. PMID: 23446890; PMCID: PMC3607652.

4Yeomans MR, Caton S, Hetherington MM. Alcohol and food intake. Curr Opin Clin Nutr Metab Care. 2003 Nov;6(6):639-44. doi: 10.1097/00075197-200311000-00006. PMID: 14557794.

Acknowledgement: Nikki is an amazing dietitian available for private practice and community nutrition opportunities. Contact Nikki on [email protected]