Cheat-zember: How to prevent weight gain at Christmas #101
Christmas sweets ? Mulled wine & raclette: December is full of calorie traps. Find out how many calories we really consume and how you can get through the festive season without putting on extra pounds.
It's that time of year again: December is here. Or as we often call it in the fitness industry: The «Cheat-zember».
Between business lunches, family gatherings, the obligatory aperitif and the ubiquitous Christmas platters, the last month of the year becomes the biggest challenge for our form. As a personal trainer, I see it every year: we work hard on our goals for 11 months, only to throw everything overboard in December.
But don't worry. This article is not intended to spoil your festive season. It's meant to open your eyes and show you how to enjoy December without having to start from scratch in January.
The bare figures: What we really eat too much of
We massively underestimate what «just a little snacking» and «just a mulled wine» actually amount to. Let's take a look at a typical December scenario - for example, a Christmas dinner or an evening at the Christmas market.
The „Cheat-zember“ bill:
2 glasses of mulled wine: approx. 500 kcal (pure sugar and alcohol)
1 portion of raclette or fondue (approx. 200g cheese + garnish): approx. 1’200 kcal
3-4 Christmas biscuits for dessert: approx. 300 kcal
2 glasses of white wine with the meal: approx. 250 kcal
Total for one evening: approx. 2,250 calories.
For comparison: this is often more than the entire daily requirement of an average adult. If you have two of these events every week in December and snack at the office in between, you will easily consume 3,000 to 5,000 calories excess to you.
The consequence? On 1 January, the scales quickly show 1 to 2 kilograms of pure body fat more. And we all know that it is much easier to put on fat than to get rid of it.
Your strategy: enjoyment with brains
You don't have to live as a hermit to stay fit. Here are my 5 best strategies for mastering cheat-zember:
1. intermittent fasting before events If you know that the big meal is coming up in the evening, eat light during the day. Focus on protein and vegetables for lunch and save the calories for the evening.
2. the water-wine rule Alcohol is a double enemy: it provides empty calories and inhibits fat burning. My rule: drink a large glass of water with every glass of alcohol. This fills the stomach and slows down alcohol consumption.
3. protein first Whether at the buffet or at dinner: eat the protein source (meat, fish, tofu) and the vegetables first. Only when you are still hungry do you reach for the carbohydrates (bread, potatoes, pasta). Protein fills you up better and protects your muscles.
4. movement is non-negotiable Especially in December, many people let their training slide. Big mistake. Use the extra calories as fuel for intensive workouts. If you don't have time for a full hour, do 20 minutes of HIIT. But get moving!
5. choose your battles The public holidays are 24, 25 and 26 December. That's three days. December has 31 days. If you indulge on the three public holidays but stay disciplined on the remaining 28 days, you won't gain weight. The problem is not the festive feast, but the constant snacking throughout the month.
Conclusion
Cheat-zember doesn't have to be a disaster for your figure. It's about awareness. Enjoy time with friends and family, but don't lose sight of your goals.
Want to make sure you start the new year strong instead of sitting out December on the couch? With Ultimate Personal Training we make sure that you stay on course during the holidays.
Make December your strongest month, not your weakest.
From guessing to knowing: Your metabolic analysis
You may be asking yourself: «Exactly how many calories can I eat?» Generalised calculators from the internet are often wrong. So that you're not left in the dark, we at Ultimate Personal Training offer professional Nutritional counselling and medically accurate Metabolic analyses to.
We measure exactly how efficiently your metabolism works, how well you burn fat and where your actual basal metabolic rate is. Based on this data, we create a nutritional strategy that suits your lifestyle. So you know in black and white what's in it for you - and can enjoy the festive meal without the nagging feeling of uncertainty.
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