7 Steps to keeping weight off over Christmas

Summary 

Topics Covered 

Understanding Holiday Weight Gain

Holiday weight gain is common due to larger portions, high-calorie treats, and often less physical activity. According to a study published in the BMJ, people gain an average of 0.5-1 kg over the holiday period, though this is often lost within a few months (BMJ Study on Holiday Weight Gain). Recognising that weight gain during the holidays is often temporary can reduce the stress associated with festive indulgence. 

The Psychology of Holiday Eating

Holidays often bring emotional eating to the forefront, as celebrations can be highly food-focused. Additionally, the stress of planning and social dynamics can sometimes lead people to crave high-sugar and high-fat comfort foods. Research in Frontiers in Psychology suggests that mindfulness practices, such as setting intentions and breathing exercises, may help reduce emotional eating by creating greater awareness of cravings and responses (Frontiers in Psychology).

Strategies for Mindful Eating

Mindful eating allows people to enjoy festive foods without overindulgence. According to research published in Mindfulness, focusing on sensory experiences like flavour and texture can enhance satisfaction and prevent overeating (Springer Link on Mindful Eating). Slowing down during meals also helps people connect with their hunger and fullness cues, making holiday meals more satisfying. 

Practical Tips for Mindful Eating: 

Portion Control: Your Secret Weapon

Portion control is an effective way to manage holiday indulgences without overconsumption. Research has shown that smaller plate sizes and mindful portioning help reduce intake while still allowing enjoyment of holiday treats. Using visual cues, like filling half your plate with vegetables, is a simple yet powerful strategy for portion control. 

Using the My Vision App for Calorie Tracking and Nutrition Insights

Tracking your calorie intake can be an invaluable tool in managing holiday indulgences. The My Vision app makes it easy to log meals and track calories, providing real-time insights to help you make mindful food choices. At Vision Personal Training, we emphasise the importance of balanced nutrition as a foundation for long-term health and sustainable weight management. Learn more about why we focus so strongly on nutrition and how it impacts your fitness journey.

For more advice, read Vision Personal Training's guide on portion control.

Choosing Healthier Options at Gatherings

Holiday gatherings often offer a variety of rich foods, but making informed choices can support both enjoyment and nutrition. Opt for lean proteins, fibre-rich vegetables, and whole grains to maintain energy and reduce calorie intake. Choosing nutrient-dense options over heavier dishes can keep you feeling satisfied and energised. 

For further nutritional tips on maintaining balance during holiday gatherings, see Vision Personal Training Receipes  

The Importance of Hydration

Hydration is essential, especially during festive gatherings. Drinking water regularly throughout the day supports digestion and can help prevent unnecessary snacking, as thirst is sometimes mistaken for hunger. Research shows that drinking a glass of water before meals can aid in portion control. 

Staying Active During the Holidays

Staying active is an excellent way to balance out holiday indulgences. Even brief, enjoyable activities, like body weight resistance exeercies or walking with family, can help offset extra calories. Short bursts of exercise help keep energy levels stable and support overall well-being. 

Handling Social Pressure and Food Pushers

Navigating social pressures around food can be a challenge during the holidays. Setting boundaries and being comfortable with saying, “Thank you, but I’m satisfied,” can help prevent overeating. Politely asserting your boundaries allows you to enjoy the gathering without compromising your goals.

Setting Realistic Goals

The holidays are an ideal time to focus on balance rather than strict dieting. Setting achievable goals reduces stress and creates a positive approach to health. Practicing self-compassion, by recognising that holiday indulgence is natural, supports a healthy mindset. 

For more on setting holiday goals, check out Vision Personal Training's holiday health tips.

Conclusion: Embracing Balance and Enjoyment

The holiday season is an ideal time to practise balance in eating, movement, and celebration. By focusing on mindful eating, portion control, and staying active, you can enjoy festive treats without the worry of weight gain. At Vision Personal Training, Australia’s largest network of personal trainers and fat loss experts, we believe in a holistic, long-term approach that empowers you to transform your health and wellness journey sustainably. 

Our philosophy is rooted in our Four Pillars of Transformation: Mindset, Knowledge, Nutrition, and Fitness. We approach training as a lifestyle change rather than a high-intensity, short-term fix. Here’s how our Four Pillars can support you, not just through the holidays but in achieving long-term goals: 

Experience a different approach to health this season with Vision Personal Training. Start the new year feeling empowered, confident, and supported in your journey. To learn more about our unique philosophy and our commitment to balanced nutrition, visit our website today.  

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