Tis the season of rich Christmas puddings, cakes, roast turkey, wine and other delicious festive food and drink.
Staggering, the British Diabetic Association predicts that the average Brit will consume 6000 kCal on Christmas Day. The festive season is marked by meals, social gatherings, and decreased physical activity, making overeating at Christmas so much easier.
Post-Christmas, many people find themselves between 0.8 to 2 pounds heavier than before, which can significantly set back fitness and nutritional goals. By eating healthy during the holidays, you can prevent the guilt of overeating, stay healthy (especially if you have existing health conditions such as diabetes or high blood pressure), and avoid weight gain.
At The Somatic Clinic, our team of registered nutritionists provide personalised guidance and advice on how to stay on track during the holidays, despite the temptation of culinary delights.
If you’re looking for winter holiday nutrition tips, we’ve got you covered. But first, we need to understand some of the reasons why people overeat during the festive season.
Common Reasons for Overindulgence During the Winter Holidays
Overindulgence at Christmas is more common than we perhaps think. Some common reasons for overeating at Christmas and during the festive season are the continuous stream of social gatherings, including meals with friends and family, office parties, and other events involving food and drink.
During the festive season, you’re exposed to more tempting delicacies like pies, biscuits and cakes. Plus, the stresses accompanying Christmas and New Year’s, such as the pressure to attend lots of social gatherings or financial difficulty, can make you seek comfort in food.
Besides, it’s easy to get distracted during the winter holidays and not focus on what or how much you’re eating. From catching up with loved ones at a restaurant to relaxing in front of the TV while eating dinner, you can end up consuming more food and drink than you usually would.
Moreover, if you’re hosting a Christmas party or preparing a Christmas lunch, the stress can make you reach for that extra piece of mince pie or glass of wine to keep the anxiety at bay. Plus, the winter season is marked by cooler temperatures, which can also encourage the reach for those sugar-rich and fatty foods that can negatively impact your health.
If you’re stressed about how to stay on track during the holidays, you can seek guidance from us at The Somatic Clinic.
5 Tips to Stay Active and Follow a Nutritious Diet During Christmas
Holiday nutrition tips can help you eat mindfully while prioritising staying active. So let’s look at some top tips to prevent overindulgence at Christmas.
1. Take a Stroll After a Meal
Simply following a diet for the holiday season is not enough to stay healthy. You need to stay active as well. Heading to the gym might not be possible with parties to attend, shopping to do, and preparing meals for friends and loved ones. The best way to get moving during the festivities is to take a stroll after a meal.
You can walk alone or take a stroll with a friend, family member or partner and catch a few private moments among the hustle and bustle of the festivities. Brisk walking can activate your metabolism and keep your digestive system working smoothly, helping you burn off the extra calories.
Another great way to add exercise to your winter holiday schedule is to organise a scavenger hunt with neighbours or go hiking if the weather permits. You can also get 30 minutes of cardio workout done in the morning before celebrations commence.
2. Don’t Forget to Drink Water While Merrymaking
One of the best winter holiday nutrition tips is to keep yourself hydrated. It’s best practice to drink 2-4 litres of water a day, especially if you plan to consume alcoholic beverages.
Parties and events during the holiday season usually mean glasses of mulled wine, chilled beers and cocktails. If you’re going to partake, it’s best to drink a glass of water in between each alcoholic beverage. This will help prevent a bad hangover the next day while limiting your alcohol consumption.
Drinking water throughout the day can help you avoid overeating at Christmas, as water makes you feel fuller, therefore reducing the amount of food you feel like eating.
3. Eat Sweets in Moderation
We know how tempting all those Christmas puddings, cookies, cakes, and sweets are. Eating healthy during the holidays is best achieved by following the rule of moderation. Trying to avoid certain foods can have a negative effect, often leading to bingeing and overindulgence.
The best way to follow a healthy diet for the holiday season is to limit your sugar intake during Christmas lunch or dinner while avoiding it during the rest of the week. If you’re tempted by a sugary dessert, be mindful of portion size; you can still eat some of your favourite cake, pudding or pie, just have a smaller serving. Eating and savouring each bite slowly will satiate you emotionally while helping you to feel full, keeping your calorie intake in check.
4. Enjoy Yourself and Stop Stressing
Overindulgence at Christmas happens when you try to say ‘No’ to certain food and then end up eating more than you planned. One of the best winter holiday nutrition tips to follow is to simply enjoy yourself. This means enjoying every meal while being mindful of what you eat and how you eat.
Stressing about overeating at Christmas can lead to more of it. Stay present and enjoy your meal; instead of saying ‘No’ and risk offending your host or making others feel uncomfortable, say ‘Thank you, maybe later’ instead.
5. Avoid Snacking
There’s nothing wrong with wanting to munch something tasty while relaxing at home. However, snacking can often lead to overeating during the Christmas break. So, instead of reaching for a bag of crisps or a tub of ice cream, stock up beforehand on healthy snacks such as nuts and fresh fruit.
Fill up your plate with proteins and vegetables during meals instead of lots of potatoes or slices of cake. Protein keeps you full and prevents the urge to snack in between meals.
Choose The Somatic Clinic to Stay on Top of Your Fitness Goals
Whether you’re looking for winter holiday nutrition tips or want to follow a healthy diet throughout the year, you’ll find the best help at The Somatic Clinic. Through our personalised nutritional guidance, you become aware of healthy eating habits, meal planning and lifestyle changes that you need to adopt to live a healthier life.
Our experts help you take a long-lasting, sustainable approach towards weight loss.We do more than just provide nutritional advice; we also offer osteopathy and personal training services.
Get in touch today for a consultation with one of our nutritionists.