Are you dreading the Christmas pounds? Stick to our tips and you'll have no problem zipping up your pants!

The Christmas holidays are approaching by leaps and bounds and Christmas is inherently linked with a bunch of goodies, which, let 's face it, are not among the most heavenly dishes. That's why Christmas is a time when a large part of the population puts on some pounds. It's tempting not to - a pile of tempting sweets, a salad with mayonnaise, Christmas and various family get-togethers that lead us to neglect exercise and indulge a little more. And it's not helped by the crowded shelves in the shops, where there's so much more choice at this time of year, so it's tempting to mindlessly throw all the unavailable goodies into the basket.

If you've opened this article, you're probably keen to ensure that your body and weight don't suffer too much over the Christmas holidays. Have you managed to work on your figure this year and are a little worried about how to manage the holidays with loads of family gatherings and good food on the table without putting on extra pounds? We've got some tips for you on how to manage Christmas this year with peace of mind and without unwanted weight gain! Above all, remember that the essence of Christmas is relaxation and no stress, so you don't have to sit over calorie charts and count every bite you put in your mouth.

Article content:

• Eat slowly and don't overeat
• Practice mindful eating!
• Focus on getting enough protein!
• Be active

Eat slowly and don't overeat

For a lot of people, Christmas is a time to lie in front of the TV and gorge themselves on all sorts of goodies. If you can eat slowly, you'll enjoy your food much more and also give your body enough time to signal to you in time that it's had enough. If you're cramming in five through nine, and as fast as you can to avoid being eaten, it can be very easy to overeat without even snapping your fingers. Try slowing down, savoring the food, focusing on it, and you'll see that you can consume fewer calories.

Practice mindful eating!

(Not only) During Christmas we tend to do what is called mullitasking - that is, doing several things at once. When we indulge in food, we usually indulge in other activities such as watching TV, reading a book and so on. Studies show that those who are distracted while eating are much more likely to overeat than those who only pay attention to food. This is because they are unable to pay attention to their body's signals that report satiety. So don't watch TV, use the computer or read the newspaper while you eat. Try chewing slowly and thoroughly, which will allow you to better recognize your body's fullness signals and consume slightly fewer calories. Several studies show that those who engage in mindful eating habits are less likely to gain weight.

Focus on getting enough protein!

Christmas meals are often full of sugar and fat, but not very rich in protein. However, as you probably already know, protein has a high thermic effect and therefore keeps us fuller for longer, which is very beneficial in weight management. Aim to get at least 20-30g of protein at each meal - choose easily digestible and low-fat sources such as poultry, fish or dairy products. Always supplement sweets with unsweetened yoghurt or cottage cheese, snack on rye bread with ham, cheese or eggs , and don't leave out eating fattier fish such as salmon.

Be active

There's an inherent relaxation to Christmas - sitting in front of the TV with the family and watching cartoons, who doesn't love that? But as is well known, a sedentary lifestyle isn't good for your health or weight, and it's definitely not good to spend the whole of Christmas just watching TV. In fact, if you spend Christmas on the couch, in addition to zero activity, you also tend to eat a lot more, because when there are always some goodies in front of you, it's hard not to indulge. Take the family and try some active fun together! Such a family outing will benefit everyone, even your weight.

There's also usually snow at Christmas - go skiing or snowboarding, go cross-country skiing, go ice skating or have a proper family snowball fight! Christmas isn't just about fairy tales and TV, it's also about the family atmosphere you can enjoy while doing activities together. You don't even have to go to the gym on Christmas Eve, there are so many activities you can do! Feel free to think of Christmas as a relaxing phase, but don't stay completely inactive.

Eat smart

During the Christmas holidays, all sorts of treats are usually served that really aren't good for a slim line. All kinds of gingerbread and other types of sweets, Christmas cake and other sweets that you can indulge in at will, but later on will have an unpleasant effect on your weight. It's a good idea not to bake too large a supply, but to "go for it"; if you have trouble eating, simply put the tray of sweets for the family somewhere a little out of sight. At family gatherings and visits, however, it's a little trickier. Don't be afraid to taste, nothing will happen - but control the amount consumed! If you're hungry and need a snack, reach for a proper meal rather than eating a full tray of sweets. Have a piece of fresh fruit with yoghurt and nuts, or maybe a vegetable salad with an egg - this will help you avoid eating too much sugar and fat, which leads to weight gain. You'll find that your digestion will thank you after a load of sugars and fats.

Keep portion sizes under control

Don't take the Christmas holidays as an opportunity to overeat repeatedly, yes, it's really tempting, all those schnitzels, the salad.. but if you can control yourself and eat sensibly, you'll definitely have no problem zipping up your pants after Christmas. It's perfectly logical that people who tend to eat larger portions during the holidays gain weight much more easily. Try to approach eating during the Christmas holidays as you do all year round - indulge in something unhealthy, but keep your portions under control. There's nothing wrong with having a schnitzel and salad and a few pieces of candy if it's once a year. The problem is when you eat 5 schnitzels, add a pound of salad and top it off with a box of fragrant gingerbread cookies and repeat the same routine the next day when visiting family. The Christmas holidays don't have to take a toll on your figure if you approach them sensibly.

Don't be afraid to say "no"

If your lifestyle and eating habits differ from those of your host, grandmother or other guests, you are under no obligation to eat something you don't want or something that doesn't fit in with your lifestyle. You may be worried that you will offend if you don't at least try their famous food, but on the other hand - your loved ones should support your decision and realize that your refusal is nothing at all against them or their cooking. If you explain the situation and let them know that you have simply changed your approach to eating and are comfortable with it, most people will quickly get over this rejection and let you consume your dishes.

If someone is offended and doesn't respect your decision to eat healthier, that's their problem, not yours. You don't have to feel guilty even if your grandmother pushes a third steak with a pile of salad at you saying "eat, you're all bone and skin", just say thank you and say you've had enough. Plus, you can score some points with your visitors by bringing some healthy snacks of your own and showing that your eating is not boring.

Try healthier versions of your favourite treats

Another great tip to get through Christmas without the extra pounds is to swap out some of the calorie-laden components and replace them with a lighter version. For example, try potato salad with white yoghurt instead of mayonnaise, or just put a teaspoon or two of it in. You don't have to have the fish in a tri-crust fried in oil, but you can prepare it on the grill or in the oven, or try some unusual crust. And even sweets can be made without butter and heaps of sugar. Classic is classic, but if you're struggling to control yourself over Christmas, these lighter options can actually work.

Watch out for liquid calories

Christmas also includes all sorts of toasts and alcoholic drinks. However, consuming them only provides the body with empty calories, without any higher nutritional value. Alcohol also makes us lose our inhibitions and makes it much more likely that you'll be tucking into those mayonnaise sandwiches on the table in front of you during the evening. Try not to overdo it with your alcohol intake. Instead of five glasses of homemade eggnog, have a glass of wine and drink plenty of plain water.

Get some sleep!

Lack of sleep is a big indicator of weight gain. This is because those who don't get enough sleep are hungrier, consume more calories and often skip workouts because they don't have enough energy for them. Lack of sleep leads to problems regulating hunger hormones and also affects metabolic rate, which can result in calorie storage. During Christmas you have the perfect opportunity to get a good night's rest - make the most of it!

It's only Christmas, don't make such a big deal out of it

To this day, I don't understand why we actually make a big deal out of Christmas - Christmas is all about enjoying the family atmosphere and cosiness, not about overeating or worrying about the line. Sure, there's a bunch of food inherently associated with Christmas, but after all, food isn't the most important thing about Christmas. Don't be afraid to indulge in the traditional Christmas delicacies - it's a once-a-year treat, but at the same time, don't approach it as a "it's once a year, so make it worth it" and you don't have to cram a kilo of salad and five steaks into your Christmas dinner . If you can control the amount in which you take in these foods that aren't normally part of your diet, you don't have to worry about the line any more.

For example, if you know you're going to Grandma's for duck or Christmas sirloin, eat your normal meal during the day, lighten up a bit with some salad and enjoy Grandma's lunch to the full, but in reasonable portions. Same with other goodies - are you tempted by those beautifully decorated gingerbread cookies, fragrant rolls or that Christmas breakfast with jam and cocoa? Keep in mind that if you can regulate the quantity and overall composition of your food for the day, then it's no problem to include traditional Christmas dishes and enjoy Christmas to the fullest.

It's all about attitude and common sense. Don't overeat, don't beat yourself up about not being able to have something or restrict yourself unnecessarily, stress is the one thing that really doesn't belong at Christmas.Enjoy it in peace and quiet, you'll see that if you can do it with a calm head and a dose of common sense, you won't have the slightest problem with buttoning your trousers after Christmas. And the same goes the other way round - aren't you tempted by the classic versions of Christmas dishes? Try a healthier option! Someone doesn't like it? You're doing it for yourself - as long as you don't force it on others and lecture them about the unhealthiness of what they're eating, no one should blame you.

What to take away from the article

Christmas is first and foremost a holiday of peace and quiet. Yes, it inherently includes bites of symbolic foods such as potato salad, schnitzels, or perhaps candy. However, if you are trying to reduce weight, Christmas can be a threat to your line. Today we've put together some tips on how to stay fit during Christmas, enjoy it to the full and not stress yourself with extra pounds. Indulge in your favourite treats but keep your portions in check, focus on getting enough protein, limit alcoholic drinks, eat sensibly and don't forget to exercise regularly. Christmas doesn't necessarily mean a multi-pound weight gain, but it depends on how you approach it. Christmas is a holiday of peace and quiet, so don't stress unnecessarily about things that are within your control. And if you do manage to put on a few pounds, don't despair!

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