If you’re a fitness enthusiast or a seasonal dieter you may be dreading the upcoming Christmas period and all the excess it has to offer. You won’t want to undo all the hard work you’ve worked for all year. Indulging in more calories than normal and doing little to no exercise is inevitable for most of us over Christmas. So what can you do to combat the extra calories?
The biggest concern for most of us is calorie consumption through drinking alcohol. Here’s a quick tip you can do to help stop gaining weight that comes with drinking alcohol.
Eat healthy fat and protein before you consume alcohol, it’s as easy as that! The last meal before a drinking session or just right before your first drink should be just protein and fat from real food and no carbs whatsoever. The protein and healthy fat will help slow down the blood sugar response from the sugar in the alcohol. Controlling blood sugar is important for maintaining body weight and especially for losing weight.
Remember to always choose good quality protein and healthy fats. If you’re not a vegetarian go for easy and convenient options such as pate and cold cuts of meat. Vegetarians could go for nut butters or raw nuts and seeds or avocados.
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Tagged body shape, calories, Christmas, drink more, drinking alcohol, eat healthy, fitness, gaining weight, hard work, healthy fats, losing weight, protein
Correcting your exercise technique will help you use your time more wisely in the gym, because you’re actually exercising the intended muscle groups.
Poor form is the result of trying to make a difficult move easier at the expense of increasing your risk of injury. Poor form will also make it more difficult for you to achieve your goal.
The Christmas period is fast approaching – are you the type of person that adopts the ‘I’ll start again in January’ mantra? Do you write off December and replace it with a month of inactivity and poor eating choices? Over indulging will only make it harder to get back into a routine and find the motivation to do so.
The festive period needn’t be a time to put exercise on hold, it is important to incorporate healthy eating and regular exercise into your plans. Planning is the key to a successful Christmas. Knowing when your next session is will help keep you on track.
How often do you change your exercise routine?
How do you measure your progress related to exercise?
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Consider an alternative to resolutions, fads, and diets. Instead, create a comprehensive self-care programme that evaluates your overall lifestyle. Write down a couple of positive statements under each category. This channels energy into reinforcing positive behaviour and assists with recognition of areas for future tweaking.
Get motivated. There are four barriers to taking care of yourself: unrealistic expectations, unreasonable social norms, family dynamics, and lack of skill development. Self-motivation is key to overcoming these challenges. The first step is to acknowledge that you’re worth it.
Reassess your fitness routine. Regular exercise, healthy nutrition, adequate sleep, and stress management are central to a good wellness plan.
When time is in short supply, rest periods should be too (ideally kept to 30 seconds or less). Try this: Set a timer to reflect the length of the workout. Let’s pretend that’s 15 minutes. Now, create a circuit of three to five exercises. Then, start the clock and complete the circuit for as many rounds as possible in 15 minutes.
Of course, never compromise quality over quantity, but by the end of these workouts you should feel sufficiently exhausted.