15 ways to keep your weight in check this Christmas
Christmas is a time for indulgence. But if you've started on a weight loss journey, or are about to, it can be difficult to ignore niggling worries about expanding waistlines during the mulled wine and mince pie period.
"The festive season is a time for celebration, but for many, it also brings a sense of dread about weight gain," explains health coach, Steve Bennett. "If you're currently losing weight or working to maintain it, Christmas can feel like navigating a minefield of tempting treats, indulgent drinks, and oversized portions."
Bennett says the abundance of high-calorie foods, sugary drinks, and constant grazing opportunities can disrupt normal eating patterns, leading to overconsumption. "On top of that, alcohol lowers inhibitions, making it even harder to resist that second (or third) mince pie," he adds.
However, there are ways to ensure you can have your Christmas cake - and eat it. "The key to enjoying the festivities without derailing your progress is to approach Christmas with a plan— one that allows for indulgence in moderation while staying mindful of your goals," Bennett adds.
How to keep your weight in check over Christmas
Weigh yourself regularly
Weigh yourself at the same time each day and keep a goal in mind for maximum weight fluctuations, advises Zoe Griffiths, obesity management expert at Numan.
Don't rely on willpower
Willpower takes a lot of energy - and often doesn’t work. "Work smarter, not harder." Griffiths explains. "I’ve often heard people say 'I need more willpower', but I'd rather them say: 'I need to make things easier by making healthier choices'."
Get your ratios right
Griffiths suggests filling around half your plate with vegetables first, then complimenting this with a quarter-plate of fibre-rich carbohydrates like brown rice, pasta, or skin-on potatoes. "The rest of your plate should contain a source of protein like meat, poultry, seafood, or eggs," she adds.
Start the day right
Have a fibre-packed, protein-rich breakfast. "Something as simple as eggs with leafy greens or a smoothie with added fibre can help regulate hunger hormones, keeping you fuller for longer and less likely to snack on festive treats throughout the day," Bennett explains.
Prioritise festive foods you love
Instead of piling your plate with everything on offer, focus on the dishes you truly enjoy. "If pigs in blankets are your favourite, savour them, but skip the bread rolls or bland fillers you don’t care about," advises Bennett.
Stay hydrated
It’s easy to mistake thirst for hunger, especially when surrounded by food. "Drink plenty of water throughout the day, and if you’re drinking alcohol, alternate with a glass of water to stay hydrated and reduce overall intake," Bennett suggests.
Beware of liquid calories
Festive drinks like mulled wine, creamy liqueurs, and sugary cocktails can pack hundreds of hidden calories. "Opt for lighter options like prosecco, dry wines, or spirits with soda water and lime," Bennett suggests.
Pay attention to portion size
Holiday meals are notorious for oversized portions. "Use a smaller plate to naturally reduce how much you serve yourself, and resist the urge to go back for seconds right away," advises Bennett. "Give your brain time to register fullness."
Focus on fibre first
Before digging into carb-heavy or sugary foods, eat something high in fibre like salad, green veggies, or even a fibre supplement. "Fibre helps slow the release of sugar into your bloodstream, preventing spikes in insulin, your fat-storing hormone," Bennett adds.
Keep active
Incorporate movement into your celebrations. "A family walk after dinner, a game in the garden, or even a quick stretch session helps the muscles soak up the sugar, without calling on the fat storing hormone insulin," Bennett suggests.
Be mindful of what you're eating and drinking
"Eat slowly and stop when you’re 80% full," explains Oliver James, weight loss coach at The Weight Loss Academy. "Try not to talk whilst you’re eating, allowing your body's fullness cues to kick in. This will prevent you from overeating."
Track your Christmas calories
James says he encourages clients to track their food intake over Christmas. "This helps to make informed decisions about what to do," he explains.
Think 80/20
While he doesn't believe in good or bad foods, James encourages making smart food choices to provide the body with what it needs. "The sweet spot is 80% of your calorie intake from smart food choices and 20% of your calorie intake from not-so-smart food choices, but we know this is difficult over the Christmas period," he explains.
Smart choices, he says, are nutritious whole foods such as vegetables, salad, nuts, beans, meat, and dairy. Not-so-smart choices are less nutritious, ultra-processed foods such as desserts, deli meats, chocolate, crisps, and sausage rolls.
Seek support
You don’t need to go on this journey alone. "There’s both practical and emotional support out there," advises Griffiths. "This is such an important element for weight management success. Let your family and friends know how they can help you over the festive period and make this a team effort."
Have fun
Christmas is a time to be enjoyed, which means we all overindulge. "It can be challenging to lose weight over this period, which is why you’re best focusing on maintaining or managing the weight gain so it doesn’t get out of hand," advises James. "One week out of fifty-two won’t create too much disruption on your weight loss journey."
Read more about weight loss:
The two words that inspired mum's 13st weight loss (Yahoo Life UK, 5-min read)
Alison Hammond reveals why she is 'frightened' of weight loss medications (Yahoo Life UK, 3-min read)
Nearly one in four Brits would take weight-loss jabs for free on NHS, poll finds (PA Media, 4-min read)
