Tips to outsmart the festive season

It’s not uncommon to experience weight gain over the festive period, in part due to indulging in the sugary, carb-loaded foods that are traditionally associated with this time of year. Sadly, anticipating this weight gain can leave some people anxious about this festive month, particularly for those who have been working on a health journey. 

We’re here to tell you there’s no need to worry this year, simply follow these few key steps and you’ll be sure to outsmart those extra festive kilos. Better still, you don’t have to say goodbye to all your favourite seasonal treats – a couple of healthy switches and additions into your daily habits can make all the difference.

5 tips to avoid weight gain at Christmas:

Prioritise protein and fibre

Protein is key to effective weight loss as it improves thermogenesis, sleeping metabolic rates and satiety.¹ Protein-rich foods include lean meats, oily fish, eggs, cottage cheese and tofu.

Similarly, fibre helps keep your gut happy and your digestion healthy, which is especially key during this time of year. Whole grains, legumes, broccoli, cauliflower and nuts are all great sources of dietary fibre. We recommend you consume 60g of protein and 30g of fibre each day to avoid weight gain this December as it help you stay fuller for longer, which is where supplement products like protein shakes and fibre drinks can come in handy. 

Have a back up plan

If you’re caught short while out shopping, or at an event with no nutritious options available, avoid picking something convenient that will contribute to seasonal weight gain. Instead, have options like our shakes to hand so you have a nutrient-dense, filling alternative.

Not only is that going to help prevent you reaching for unhealthy foods in a hurry, but it’ll help you reach your protein and fibre targets for the day as each one of our shakes contains almost a third of your daily fibre and a whopping 21.6g of protein per serving. Not to mention, we have a variety of completely delicious flavours to choose from, like chocolate, salted caramel, strawberry and vanilla – something for every tastebud!

Stay active and sneak in exercise

If you’re taking time off work over the holidays, try using it as an opportunity to either add in exercise when you might not usually have the time, or switch up the way you are physically active. You don’t need to spend hours in the gym, it could be a long walk with friends, or a 15 minute HIIT workout.

Easier still, try simply being mindful of where you can fit incidental exercise into your daily activities. For example, take the stairs rather than the lift, get off the bus one stop early and walk the rest of the way, or do squats while brushing your teeth. No exercise is bad exercise when it comes to avoiding seasonal weight gain.

Be aware of your alcohol choices

Alcohol often comes to the forefront of minds and events at this time of year, with festive tipples and parties happening throughout the month, leading into the new year. Though alcohol brings with it many health risks, including being a factor in weight gain, we don’t necessarily advise forgoing it completely.²

As with most things, moderation is key. Dr Michael Mosley advocated that “mindful alcohol and drinking in moderation is key to a healthy life”, including being aware of what and when you’re drinking. Choose lower calorie options or opt for red wine instead of a beer.

Try mindfulness

December can be a stressful month, with Christmas hustle and bustle as well as wrapping up work ahead of the new year. Stress is a factor known to contribute to weight gain, and studies have shown that stress may alter metabolic responses.³ To help combat this, try exploring mindfulness which is proven to help prevent weight gain and assist with weight loss.⁴ You don’t need any fancy equipment or tools to practice mindfulness, it can be as simple as mindfully sipping a cup of tea and grounding yourself in the present moment. 

Don’t settle into the belief that weight gain during December is inevitable. If you try even just a couple of these top tips this season, you’re sure to be on your way to a healthier you come the new year.