How To Beat The Christmas Weight Gain

Overindulged during the festive period? Don’t panic — get back to basics!

It’s easy to overindulge during the festive season. Christmas is a time to relax, enjoy good food and make memories — without worrying about calories or hitting the gym every day. But now that the festivities are behind us, it’s time to draw a line under it and kick off 2025 with fresh intentions.

If you’re feeling a bit heavier than usual and want to shed those extra pounds that Santa kindly brought along, don’t stress! With a little focus, you’ll soon be feeling your best again. The key is simplicity.

Here are our top tips for counting calories and losing those festive pounds, without sacrificing the joy of life!

1. Start with a calorie goal

Begin by calculating how many calories you need each day to maintain your current weight. From there, create a slight deficit (usually 300-500 calories less per day) to encourage weight loss. Apps like MyFitnessPal can help you track your intake easily.

2. Focus on whole, nutrient-dense foods

Rather than cutting out entire food groups, focus on incorporating whole, nutrient-dense foods like vegetables, fruits, lean proteins, and whole grains. These foods are lower in calories but high in fibre, which keeps you fuller for longer.

3. Measure your portions

It’s easy to underestimate how much we eat, so using a food scale or measuring cups can help you stay more accurate with portion sizes. Small adjustments here can make a big difference over time.

4. Track everything you eat

Even the small bites count. Tracking every meal and snack will keep you accountable and help you better understand your eating habits. Be honest and thorough—it’s all part of the process!

5. Drink plenty of water

Sometimes, thirst is mistaken for hunger. Drinking water throughout the day can help you stay hydrated, reduce hunger pangs, and support metabolism. Aim for around 2 litres a day, more if you're active.

6. Be mindful of liquid calories

While it’s easy to forget about liquid calories, drinks like sugary coffee, alcohol, and fizzy drinks can add up fast. Swap them for lower-calorie options, such as sparkling water or unsweetened teas.

7. Avoid crash diets

Quick fixes often lead to quick rebounds. Instead, focus on sustainable habits you can maintain long-term. Gradual changes, like reducing portion sizes or swapping unhealthy snacks for healthier ones, will yield better and more lasting results.

8. Stay active

Incorporating regular physical activity into your routine will help you burn extra calories and keep your metabolism revved up. Whether it’s walking, cycling, or strength training, find something you enjoy to keep you motivated.

9. Get enough sleep

Poor sleep can interfere with hunger hormones and lead to overeating. Aim for 7-9 hours of sleep per night to help regulate appetite and improve your weight loss efforts.

10. Don’t be too hard on yourself

Weight loss is a journey, and it’s important to be kind to yourself along the way. If you overindulged, don’t let it derail your progress. Learn from it, adjust, and keep moving forward. Small steps add up!

With consistency and patience, you’ll start to see positive changes. Focus on creating habits that feel sustainable, and you’ll be feeling your best in no time!