Weight. Stop Trying To Lose It

On average, Australian’s gain 0.8-1.5kg over the Christmas period.

One to two kilograms might not sound like much, but researchers at Nutrition Australia have identified that weight gained over the holiday period is rarely lost.

Don’t be a statistic. Rather than piling on weight over Christmas, only to have to try to lose it at the other end, why not avoid putting it on at all! Here are some simple tips to start 2020 feeling healthy, fit and fantastic.

Have yourself a healthy little Christmas
Let your heart be light
From now on your troubles will be out of sight

Exercise: It’s essential to keep exercise as a regular part of your life, even during the silly season. Don’t make it complicated. Find a way to include exercise in your life in simple yet effective ways.
Party food is for parties: Just because it’s the festive season it doesn’t mean that every day needs to be a celebration. When you’re at an event, enjoy yourself and try some delicious food and wine. However, be conscious of the fact that you may be indulging more than usual at these events and during your “normal routine” stick to beautiful, clean, healthy food.
Eat mindfully: Studies have shown that people who sit in a well-lit location, take smaller bites, and chew their food thoroughly are less likely to overeat. Be particularly thoughtful at cocktail style events when people tend to eat more than they realise. Be mindful of the little morsels you pop in your mouth and try not to let it get out of control.
Watch portion sizes: Always eat off an entree sized plate rather than a dinner plate to help keep your portion size down. Fill the majority of your plate with vegetables and salad so you fill up on lower calorie foods.
Don’t go back for seconds: No matter how delicious that turkey is, avoid going back and filling up your plate for a second time. Enjoy your meal, then put your knife and fork down and push your plate away. If it is possible (and not rude), leave the table to limit the temptation.
Limit the options: Studies have shown that people often overeat when they have more options available than when the options are limited. If you are faced with both turkey and ham, most people will pile both on their plate. If there are 3 dessert options on offer, people tend to give all 3 options a try. This is obviously not always under your control, but if you are hosting the event, focus on quality not quantity.
Drinks - mix it up: Alternate each glass of wine with a glass of water. Try low-fat mixers such as soda or mineral water (be aware that tonic water is high in calories like most other soft-drinks). Ensure you are not drinking more than you think. The larger, modern-style wine glasses at restaurants and bars are much bigger than the 100ml that represent one standard glass of wine.
Get enough sleep: 8 hours is the minimum we should aim for every night. The holidays are a busy time, but missing hours of sleep can have a negative effect on our health. Unfortunately you can’t make up for lost sleep by sleeping in on weekends, so try to get as many full nights of sleep as you can. A simple habit is to turn off all screens at a set time every night – no more checking emails, no more TV, no more facebook. In the absence of this distraction, you may find you will just go to bed!

Losing weight is much harder than maintaining weight. Don’t fall into the trap of “letting it go” over Christmas with the promise that you will get back on track in the new year. If you don’t eat sensibly, the 1-2kg you may gain is very difficult to shake, and it is highly likely that you won’t. Keep exercising, eat sensibly, get some sleep and start the new year feeling fantastic.

by Angie Black