The festive season and over indulgence seem to go hand in hand. If this is the year where you would like to take a step back and be more mindful of what you are eating and drinking here are some tips and some shocking Xmas day stats...
Pick and choose – Choose the days you are potentially going to eat more and pull back on the days between.
A sensible breakfast – Look to have a protein based breakfast such as eggs with smoked salmon.
Water – Keep your water levels up this will keep you feeling fuller and help to avoid overeating.
Nibbles – Stay away from them! It’s too easy to sit and eat your way through a large amount of nibbles without even registering how much you’ve eaten.
Cut down on carbs – Avoid overloading on starchy carbs by replacing roast spuds with parsnips or sweet potatoes.
Avoid grazing – Once you’ve selected your food from the buffet, step away. When food is within easy reach you will be prone to grazing and take in calories you didn’t need.
Don’t skip meals – If you’re going to a party straight after work, don’t ditch lunch for fear of overdoing your daily calorie intake, you will end up extremely hungry and eat way more than you would normally.
Clear the table – Dinner with family and friends often means spending longer sitting around the table. The longer you linger the more likely you are to keep eating even though you have had enough. Clear the table therefore avoiding any further temptations.
Factor in the drinks – Alcohol is packed with empty calories. Research shows alcohol not only increases your appetite but can weaken your willpower, meaning you are even more likely to overindulge on festive nibbles. Adding ice to alcoholic drinks will dilute them. Choosing lower-alcohol drinks such as spritzers and slimline mixers will also cut the calorie count.
Be mindful – Don’t lose touch with your appetite regulators, listen to your body and give it a chance to feel hungry before you eat. Try to eat slowly and savour your food.
Treat sweets as treats – If you have a box of chocolates, avoid eating the whole lot at once. Put a small handful in a bowl and the rest out of sight, making it an occasional treat means you’ll enjoy it more.
Xmas Day stats…
On Christmas Day, the average person in the UK may consume a staggering number of calories.
A typical Christmas dinner, featuring roast turkey, stuffing, roast potatoes, pigs in blankets, and an array of rich desserts, can easily double or even treble the recommended daily caloric intake.
According to estimates, many of us consume between 5,000 to 7,000 calories on Christmas Day alone, way higher than the daily recommended intake of around 2,000 to 2,500 calories for an average adult.
Burning off the Feast
Post Xmas exercise becomes crucial to offset the huge caloric surplus here are some scary stats…
Brisk Walking – A leisurely stroll may seem gentle, but it can be an effective calorie burner. On average, a person weighing around 155 pounds can burn approximately 314 calories per hour of brisk walking. To burn off a 7,000-calorie Christmas Feast, it would take a massive 22 hours of continuous brisk walking.
Running – For those with a more intense workout regimen, running proves to be a quicker calorie burning option. Running at a moderate pace can burn around 590 calories per hour for a person weighing 155 pounds. To counteract the Christmas Feast, it would take roughly 12 hours of continuous running.
Cycling – Whether on a stationary bike or cycling outdoors, at a moderate pace, cycling can burn approximately 470 calories per hour for a person weighing 155 pounds. Therefore it would take approximately 15 hours of continuous cycling.
High-Intensity Interval Training – HIIT workouts involve short bursts of intense exercise followed by brief periods of rest. This high-intensity approach can burn a substantial amount of calories in a shorter time. For a 155-pound individual, HIIT may burn around 700 calories per hour. Even so, it would still take around 10 hours of HIIT to offset a 7,000-calorie Christmas day.
For many the joy of Christmas festivities is undeniable but the caloric aftermath calls for a conscious effort to maintain a balance between indulgence and a healthy lifestyle.
Recognising the huge caloric intake at Christmas should prompt you to consider incorporating physical activity into your holiday routine. Finding the right balance is key for the enjoyment of holiday treats without compromising long term health and well being.
Try to strike a balance during the festive season ensuring that Christmas is not only celebrated around the table but also through an active and health conscious lifestyle.
www.davidfairlambfitness.co.uk