The season of excess is upon us, and with it the inevitable weight gain that buffets and copious amounts of alcohol can bring.
However, with a little effort and just a touch of self-control, you can minimise the damage. It doesn't have to be torture either. Little things can make a big difference. Anything you can do to will help.
Here are 10 top tips for fighting off the flab without forsaking the fun. They are easy to follow guidelines that need no props or special equipment and require little extra effort. So no trying to wriggle out of them!
1: KEEP MOVING
If you know you're going to over-indulge, set yourself little forfeits. Do 20 squats before every meal, for a start.
A trick that I do with clients who like a drink is to get them to do ten squats for every drink they have. Not at the time, obviously, but when they get home. Three drinks means 30 squats.
It won't burn off all the calories, but it makes you think about what you're consuming and makes you accountable.Just use your own bodyweight - don't worry about using weights - adding a prop is only likely to make you find an excuse to skive off.
2: HAVE A SNACK BEFORE YOU START DRINKING
Alcohol is largely sugar.
Eating some fat or protein before you drink alcohol slows the rate that sugar enters the bloodstream, which will prevent a spike in your insulin levels and help with the glycaemic load. It'll help you not put on so much weight, and as a side-effect, means you'll get drunk less quickly.
Before you go out, have a little snack, preferably a handful of nuts, with berries if possible. Natural unsalted nuts are best, but if you don't have any around, any nuts will do - it'll be infinitely preferable to going out drinking on an empty stomach.
A little pot of natural yoghurt is also good. It lines your tummy and again helps slow down the rate the sugar goes into your bloodstream.
3: EAT AS MUCH, OR AS MANY, GREEN VEGETABLES AS YOU CAN
Try to eat as many healthy greens as possible throughout the festive season. Those sprouts really ARE good for you!!
If you really can't manage green vegetables regularly, take a fibre supplement. It keeps you regular and your system cleaner than if you avoided greens all month. Your body will keep working more efficiently despite the indulgence elsewhere.
4: MAKE THE FIRST DRINK A NON-ALCOHOLIC ONE
You're likely to be thirsty when you have your first drink, so you'll drink it much more quickly. Quench your thirst first and you'll find it much easier to sip your second drink and make better choices with food.
5: EAT A HEALTHY BREAKFAST
Eat a healthy, hearty breakfast - it will fill you up and you'll be less inclined to really overdo it later on in the day, whether that be with the post-breakfast chocolate, a heavy lunch or the buffet table. The worst thing you can do is go to a drinks party starving hungry.
6: STAY HYDRATED
Drink plenty of water - it's so important.
8: WHEN YOU HIT THE BUFFET, EAT PROTEIN BEFORE SWEETS
As much as possible go for the protein options at the buffet and keep away from the really sweet things - doughnuts and cakes. But if you are going to eat them, a good mental strategy is that if you are going to have something sweet to eat, promise yourself you're going to start with protein.
Have some cold meats, some cheese. Not only will it satiate your appetite so you don't hit the sweets on an empty stomach, but it will help prevent a spike in insulin levels.
9: TAKE A FISH OIL SUPPLEMENT
Possibly the most important rule of all: take a fish oil supplement regularly. They're called essential fatty acids for a reason - they're essential!!
From a party point of view, they are great for your hair and nails. But they also lubricate your whole body and nourish your system.
10: AVOID SUGAR-LADEN MIXERS
Missing your spirits with fizzy drinks like full sugar cola are a calorie double-up, so go for 'Diet' varieties.
REMEMBER...ENJOY YOURSELF!!!
WE ONLY GET CHRISTMAS ONCE A YEAR, SO MAKE THE MOST OF IT!!
MERRY CHRISTMAS & A HAPPY NEW YEAR TO ALL YOU YOU.
Andy
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