December is upon us, which tends to mean more socialising, more meals out, more temptation to overindulge, and for some, a time when there is increased fear around food. There will be times when you may not necessarily be able to control what food is served in front of you, and you may be tempted by what others are eating.
To help, I’ve put together my top 10 tips to keep you focused over this period.
Stick to your usual meal structure as much as you can.
Over the Christmas period, there tends to be more biscuits, chocolates and savoury snacks lying around, which can be tempting to keep picking at, leading to a day of grazing. Instead, keep regular mealtimes with structured snacks to help control your blood sugar levels/energy levels, and mood throughout the day. This will also reduce the temptation to overeat.
Look at a week’s average rather than focusing on each meal.
There will be evenings out and meals out with friends and family. However, that doesn’t mean there is no need to worry about just one meal or evening. Instead, look at the day and the week as a whole. That way, you can ensure that you have a well-balanced diet with plenty of nutritious foods across the whole day/week.
If you know you are going out for a meal or drinks, avoid skipping meals for the rest of the day.
If you know you are out for dinner, skipping breakfast and lunch leading up to that evening is only going to lower your blood glucose levels and increase your hunger. You are, therefore, more likely to turn up to your dinner ravenous and most likely not in the best mood. If you get hangry, you know exactly what I am talking about! It’s common for people trying to diet, but it’s not the best idea. You will likely end up eating a lot more than you would have if you had just eaten regular meals throughout the day.
If you have an overly indulgent meal, that’s okay.
There are no ‘good’ or ‘bad’ foods. All foods can be included in your diet; some are more nutrient-dense than others. If you do have a slightly indulgent meal, enjoy every moment of it and then get right back into your routine for the next. One less nutritious meal doesn’t need to lead to multiple meals back to back.
Be smart with your food choices.
Let’s take a buffet or a large spread as an example. There will be things on there that you aren’t overly fussed about, yet sometimes a buffet leads to trying a little bit of everything just because it is there in front of you. Avoid the temptation to let the buffet rule your decisions. Instead, analyse the buffet, select the things you want – perhaps some Christmas favourites that you don’t tend to have throughout the rest of the year. Enjoy those things, and then, if you are still hungry, you can still go back for a little more.
Listen to your hunger cues.
Your hunger hormones are very good at letting you know when you are hungry and full. Yet, it can be easy to ignore whether you are hungry or full and continue to indulge at times like this. Instead, slow down when you eat, spend time chewing your food correctly and acknowledge what your body asks. Avoid continuous grazing throughout the day, and rather eat when you are hungry and stop when full.
Keep yourself moving.
It is very easy over the Christmas period to get caught up in social plans, and for some, the gym gets pushed to the side to allow for more social plans. However, remember that exercising and even increased walking can help reduce possible weight gain if you eat and drink slightly more. As well as this, it can simply help you feel better in yourself, help improve digestion and perhaps help to reduce any additional stress.
Ensure sleep is still a priority.
Sleep is another common lifestyle factor that can go out the window over Christmas due to many late nights. However, lack of sleep can have a knock-on effect on hunger hormones, leading to increased cravings for foods higher in fat, sugar and calories. So make sleep a priority wherever possible.
Watch out for liquid calories.
There is likely to be more alcohol and fizzy drinks involved over the Christmas period. If you are looking to manage your weight and stay on track with your diet as much as possible, be mindful of liquid calories. Alcoholic drinks, fizzy drinks, hot chocolates and speciality lattes etc., are all relatively high in calories and sugar. It can sometimes be easy to forget that beverages contribute to your total calorie intake for the day. But, again, think of the week as a whole and make sure these beverages aren’t creeping in daily.
Avoid the “I’ll start in January” mentality.
It can be very easy to get caught up in the Christmas period, overindulge and then tell yourself that it is okay to continue until January comes around. But this mentality will only leave you in a worse place in January. If you are serious about forming healthier habits and perhaps meeting specific goals, you need to remind yourself what is more important to you. Remember that it is okay to say no to certain foods, drinks and habits that align with your goals. A few indulgent meals, extra chocolates and a few drinks aren’t going to ruin your hard work long term.
The most important thing to remember is that Christmas is to enjoy time with family and friends and make memories together. So make sure food choices don’t increase your stress or worries over such a special time of year. Hopefully, these tips will help you find the balance between enjoying yourself and focussing on your health-related goals, as well as reducing any fear around food choices at this time of the year.
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