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Surviving the Silly Season – By Robbie Clark

Surviving the Silly Season – By Robbie Clark

It is that time of the year where some call it silly, some festive, and there is no denying – it’s busy! As a Dietitian, I see the effects of celebrations that extend for months on end. Over-indulgence is definetely the order of the day.

Weight gain during the holiday season can creep up on us and before we know it we look like a jolly Santa. While small weight gain isn't necessarily bad, in some cases weight gained during the holidays is usually never lost, so the kilos can add up after a few years.

So how can you avoid the ‘Christmas kilos’ and still enjoy the festivities? Planning ahead is the key to preventing holiday weight gain. Making a plan now can help you enjoy the season without expanding your waistline.

So, in the spirit of Christmas, here are 10 helpful tips on how to enjoy this holiday season to the fullest, while still looking out for your health and to avoid the need to make weight loss a New Year's resolution.

Maintain Not Reduce - Make it your goal to maintain your weight (instead of lose weight) during the festive time, so that you can still enjoy all the Christmas 'goodies' without overdoing it.

Plan Ahead - Parties everywhere mean food everywhere. And it’s usually not healthy or nutritious. Plan which parties to attend, and be sure you’re not hungry when you get there since it is easy to overindulge when famished. Eat a small, nutritious snack before leaving for a party or drink a tall glass of water before hitting the buffet table.

Avoid Excessive Drinking – Alcohol is everywhere during this season and these beverages contain many kilojoules (almost twice as much as that found in protein and/or carbohydrate based on weight!). If you drink, try alternating one alcoholic drink with one non-alcoholic drink.

Drink Plenty of Water – It is important to stay well hydrated in order for your body to function properly and generate energy. As the warmer months approach and the consumption of alcohol increases, drink plenty of water to avoid dehydration. Regular consumption of water may also have a satiety effect, which will also help you not overindulge. 

Potion Control & Moderation - Don’t deny yourself of your favourite treats. Instead, choose small portions and make lower fat choices when you can. People tend to overdo it because of the availability of so much great food and drink. However, it is important to eat and drink in moderation if you are trying to maintain your health over the holidays. Your waistline will thank you too.

Schedule Exercise – Be physically active every day or maintain a normal workout schedule to balance food intake and burn off those extra calories consumed from the festive food. It is also a great way to reduce the stress of social events. If time is an issue, consider shorter more intense workouts.

Be as Stress Free as You Can Be – There is so much stress associated with the holiday season, your immune system can become weakened. You may even end up sick if you don’t take the time to take care of yourself. Manage stress by getting out doors, partaking in physical activity and taking some time out to do the things you enjoy doing.  Sleep is also a very important part of staying healthy.

Don’t Skip Meals – You may be tempted to "save up" before you head out to a holiday party so you can eat more when you're there. While this approach seems logical, skipping meals before or after a party will not do you any favours. It slows down your metabolism, and if you arrive at a party famished, you will likely make poor choices on what and how much to eat.

Sleep – Get plenty of rest to help deal with those big nights out and to give your body a rest and help regenerate your immune system. A suppressed immune system can lead to illness and/or infection. Suitable hours of sleep will also allow you to deal with the frantic pace of the holiday season.

Be Kind to Yourself - Even with planning and the best intentions, you will probably fall off the healthy wagon at some point. Pick yourself up, forgive yourself and start fresh the next day with a ‘good health day’. Fill this day with lots of healthy foods, water and some exercise.