There may be people that will take the approach “it’s Xmas, I am going to eat, drink, enjoy and not worry about tracking, planning etc” and that’s good. But there will also be people wanting a little help and support to try to manage their way through Xmas while still enjoying themselves.
Through experience I know there are several times per year when weight gain can be noticed… Bank Holidays, Summer holidays and yes, Xmas is also one of these times!
But where did it come from?
For many, it’s all those little extras they did not notice. Each day those extras creeping into daily routine. Then add to this more social engagements and we see our daily calorie intake increase and often our training time reduce. Our non-fitness activity like daily steps can also be heavily reduced = consuming more and moving less.
Many will have work or club Xmas parties.
There will be family and friends nights out.
At work there may be more boxes of chocolates, crisps, snacks just sat on the side.
Some may have to do many Xmas socials through their work and companies they supply to or get invited with.
When at home or vising families, often there will be little extras to be had from the odd mince pie to handful of nuts or a few little chocolates.
If your still reading this well done, lets go to stage 2…!
Let’s just say to make it easy, your daily goal is 2000 calories and alongside your present training, those 2000 calories maintain your weight.
If you reduce your training but keep your diet the same, you could gain weight.
If you keep your activity levels the same but consume more than your 2000 calories, you could gain weight.
Every little helps (with the gain).
It would be very easy in 1 day to have an extra 500 calories… 1 x mince pie and 4 small chocolates out of your favourite tin and that is approx 500 calories.
The odd handful of nuts and a glass of wine is 500 calories.
These little bits don’t fill us up. They are nice to eat & drink, we often ‘forget’ we’ve had them and then we still end up eating our normal daily food/meals.
If we did this 4 out of 7 days, we would have consumed an extra 2000 calories in 1 week, that is 1 extra days calorie intake.
If we do this over 4 weeks, that would be 4 days extra calorie intake.
Do this for 5-6 weeks due to having to empty the cupboards before starting the January diet and that is 1 extra weeks calories in just over a month.
I am not saying you can’t enjoy your meals out or those treats because you can. It’s all about balance and understanding your intake.
Walking is a great way to increase daily activity.
Training is a great way to improve fitness and can help to lose or maintain weight.
For activity to help with weight management, it needs to be part of a calorie controlled diet.
Thank you for reading and I hope you have found it of some use!