Christmas Markets

Christmas Markets And Your Diet

There everywhere now meaning a trip to the Christmas Markets is pretty much as mandatory as eating Brussels Sprouts on Christmas Day.

Things to be mindful of if your trying to watch you calorie intake this December…

1 / You will feel like a kid in a sweet shop – so many options. Have a look around all the stalls before you buy anything so you don’t end up eating three different burgers and four types of waffle because you keep coming across something you really must try!

2/ There’s lots of meat available (hog roast yum) so you could skip the bread and go for something meaty to reduce calories

3/ If you buy chocolates as a gift see if they will gift wrap them so you aren’t tempted to break into them on the way home!

4/ In Manchester at least the prices have risen this year! Go with a set budget and stick to it – if you can’t overspend you’ll have to limit your food and drink intake!

5/ Make time to look at the non food and drink stalls to and watch any entertainment – that way you still enjoy the markets without vet more calories

Christmas Shopping

Out for hours shopping in busy shops and streets. Means you’ll get hungry and need to eat and that can mean unexpected calories making it hard to stay on track with all the coffee shops and fast food places as pit stop options in most town centres.

Some ideas to help keep your diet on track when out shopping:

1/ Have a big breakfast before you go out then take some snacks with you (nuts, fruit) so you don’t get hungry and need to stop for a Macy’s

2/ Plan ahead and pick somewhere you can get a lower calorie lunch – coffee shops like Starbucks often do things like egg based meal boxes or you could grab a salad from Subway. Add a black coffee or water and you have a filling lunch whilst keeping within your calorie goal

3/ Allocate yourself enough calories from your weekly balance so you can have that Christmas coffee and huge slab of cake knowing your still on track

4/ Shop online so you can eat at leisure at home!

What other strategies do you have to stay on track?

Toxic Diet Culture?

Today I saw a post referring to calorie counting / losing weight (dieting) as toxic.

Toxic!

In 2022 can we please stop referring to anything we don’t personally like as toxic? Because whilst calorie counting may not be right for everyone that doesn’t mean it’s toxic. same with weight loss.

Now, quick caveat, there are people for whom calorie counting isn’t a good idea, it can indeed for some become obsessive and be damaging. For those people yes calorie counting is not to be encouraged.

But for many calorie counting is the most simple straight forward, cost effective and practical way of creating a calorie deficit – which if you want to lose weight – is what you need to achieve.

So let’s reframe the notion that calorie counting is toxic. Calorie counting is simply a method of tracking energy intake which for some people will work well but whom for some may not be beneficial.

Swimming is a very good way to exercise. Except not for me, because I can’t swim. Does that mean swimming is toxic and a bad way to train, because it doesn’t suit me? Pretty sure everyone reading said no in their head just then.

Very few things in life are in themselves toxic, our relationship with something may well be toxic, that doesn’t mean it is also toxic for everyone else.

Diets get a bad rap, because traditionally they’ve been seen as restrictive and not sustainable. That’s really not the case these days. Most coaches will encourage sensible calorie deficits and won’t suggest you cut out food groups or stop eating your favourite foods.

Diets are just using a bit more energy than you consume each day to create a physical change in your body. Unless you’re doing that to please someone other than you it is not toxic.

Certain things might be a bit triggering to us personally, that doesn’t mean they’re automatically toxic, I think it’s a bit unhelpful to ourselves not to recognise that, as it puts all the responsibility for our reactions onto society, when in reality we can’t control what other people say or do so we have to instead look to control how we chose to react to it.

Christmas Eve Eve

Christmas Eve Eve.

Officially now the time when all food consumed, bar a bit of a roast on Christmas Day, is chocolate based.

Train if you want to train, eat a vegetable or two if you fancy. Or don’t.

There will be lots of posts from people like me after Christmas about how to get your fitness goals on track but let’s face it, after the last twelve months, we all deserve to celebrate as we see fit.

And if anyone tells you otherwise just make sure there’s some wine and cheese to and and tell them you’re in a business meeting.

Should you train over Christmas?

Should you train over Christmas?

It’s really up to you. One the one hand if you want to take a break, relax and do nothing that’s perfectly fine. Equally if sticking to your training exactly makes you feel better there’s absolutely no reason you should feel bad about still training on Christmas. You just don’t want to get to the point where you are running a half marathon on Christmas Day because you feel like you should.

This is the thing about training on holiday / over Christmas / during celebrations. There’s a difference between doing it because moving makes you feel good and doing it because not doing it will make you feel guilty. I personally will do something over Christmas, I genuinely enjoy a little 20 minute run on Christmas morning, it sets me up for the day and the fresh air and movement just makes me feel good. I’ll probably go to the gym on Boxing Day or the day after, again because it’s my favourite time to train, I’m not in a rush to get somewhere else so can really focus.

I think that’s the sign that you train in a way you like. If the thing you normally so in the gym feel like a punishment that you deserve a holiday from maybe it is time to try some new things and do something that makes you feel good, you enjoy, you actually kind of want to do, even if you occasionally have to drag yourself to it initially.

Even then if you want to take a break over the holidays do it. See training as a complimentary thing in your life.

Advent Calendars

I may have just opened 13 windows of my advent calandar in one go.

I only got given it today (Covid has a lot to answer for).

I was going to open 2 windows a day.

Then I sat and opened all 13.

At this time of year you can exercise control or you can accept that you will eat more and probably move a little less. 

And that’s ok because we want to look after our bodies to be able to live, not live to train and diet.

If you want to stay strict and controlled this month do, don’t let anyone make you feel bad for that.  But if you don’t that is also ok.  You don’t have to go crazy in either direction, but if you want to, then eat all the advent calendar chocolates!

Best Christmas Fitness Tip

What’s the best fitness tip I can offer for the Christmas period?  If you were to think about nothing else related to your diet or training across December.  Something hat would make you feel better.

Hydrate!

Staying hydrated all year is important but as December festivities commence we often drink more alcohol, more Christmas Coffees and as a result end up drinking less water.

Yet because of the increase in alcohol very often more water is exactly what we need.

So if your training goes out the window.

If everything you eat is Christmas food related.

Still try and drink plenty of water each day.

It will make you feel better if you have a hangover, be it foor or alcohol related. 

How much water – aim for around your weight in kg x 0.033.

So if you weigh 80kg that’s 80x 0.033 = 2.64 litre.  So between 2.5-3 litres a day.

If you exercise for an hour try and an extra 0.5 litre.  If you’re hungover maybe try and increase a bit too.

1 pint glass of water is about 0.5 litre.

Keep things simple whilst your busy over Christmas and aim for small wins.

How Strict Should You Be Over Christmas?

How strict should you be with your diet over Christmas?

A question that is asked every year again and again and will always garner some varying answers. Some will argue you should continue to track, offer ideas for damage limitation. Others will be aghast at this and say this is extreme and Christmas should be enjoyed.

Now let’s be honest here.

If you are happy where you at, are not working to lose weight or towards any specific goal and want to binge eat mince pies from 1st December then go for it.

If you are trying to work towards a goal however that mindset is likely to leave you feeling a little crap by January. What might be a more balanced approach is to decide in your mind when Christmas actually is. Because Christmas is really the days between, say, 24th- 26th December maybe even 24th- 31st December. The rest of December is the Festive season sure, but not actually Christmas.

So a strategy of:

  • Not tracking at all and eating whatever you like between Christmas Eve and Boxing Day (or New Years Day)
  • But tracking for the rest of December so you are aware of what you’re eating
  • Yet also being aware that you might not hit a deficit or even maintenance every week because you’re still going to be going to events and celebrating with friends
  • But being aware that by tracking you probably won’t go madly off track every single day and you’ll feel in control which in itself can stop you from going on a mad binge
  • When you do go out you can then chose whether you just eat whatever you want or if you decide to follow damage limitation strategies (not depriving yourself but substituting full fat mixers for diet, having a small wine instead of a large, lining your stomach or pace yourself so you’re less likely to eat a kebab shop on the way home and so on).

The upshot is in December if you eat breakfast, lunch and dinner there are 93 meals. If you eat whatever you want between 24th- 31st December that’s 24 meals. That’s 25% of your month. If you are sensible (not strict just not a dick) for 75% of the month to be honest you’ll start 2022 feeing pretty good.

So how strict should you be over Christmas- the answer is not strict at all but Christmas isn’t 31 days long unless you want it to be!

What Day Is It?

The bit between Christmas and New Year. The bit where days merge into one, nobody really knows what day it is, what time the shops shut and the fridge is still full of Christmas food meaning the food coma kind of just rumbles on.

This is the week you might well feel a bit rubbish, fat, unfit and generally feel the urge to commit to a month long detox in January where you consume only lemon and water.

Of course in actual reality your body does a pretty good job of ‘detoxing’ itself and actually just eating and training in moderation will make you feel better pretty quickly and be far more enjoyable.

People tend to like extremes. A diet doesn’t work unless we go from whatever size we are to emaciated stick in three days, a training programme doesn’t work if you can’t go from couch to marathon in three sessions. If it doesn’t have a label on it that says natural, vegan friendly and detox on it it isn’t goo to be effective.

These things don’t last though. When was the last time you made a drastic New Years resolution and actually stuck to it?

You know what does last? Finding a nice little routine that works for you.

I love food. I eat a lot. No point in being restrictive – I just ricochet the other way. I also enjoy moving. Running, lifting, classes – movement makes me feel good. So I move.

I’m writing this on an exercise bike in the gym – some people here are clearly working off their Christmas. Me – I felt stiff after a few days of largely sitting and wanted to move. I didn’t need to guilt myself to coming here – I wanted to, I woke up looking forward to it.

This January find yourself something for your body and mind that will make you feel good. Doesn’t matter if there is something my else that would be more ‘effective’ for fat loss or fitness. You’ll stick to the thing you look forward to doing, the thing that you feel great after doing. You won’t stick to the thing you ‘should’ do.

Then next year when Christmas is over (and we are in tier 784) you’ll be heading off to do that thing that makes you feel good for moving and not thinking about what you can do in January to feel less like baby elephant.

Christmas Over Indulgence

It’s Christmas. Christmas means food right… and by the end of a few days of eating feeling like we’ve massively over indulged.

Now, Christmas or not, we all have days when we over indulge – whether that be food, alcohol or both.  It shouldn’t be a case of trying to never do that because that would make life pretty miserable.  We can however choose to respond more positively to these over indulgences so we don’t sabotage our results in the long term.

So what do you do if you feel like you’ve massively over indulged to stop yourself feeling rubbish?

Do drink more water

Depending on how you over indulged you may be dehydrated, but regardless extra water will make you feel fresher.

Don’t do extra exercise

Avoid using exercise as a punishment for over eating as this will create a negative association with training, plus if you have a hangover exercise isn’t really what you want to be doing.

Do use the extra calories to fuel your next workout

Whilst you don’t want to add extra training in you could use those extra calories to push yourself harder in your next scheduled workout and come out feeling really good, or you could take yourself on a long walk to get some fresh air, sunlight and move a bit which almost always makes you feel better.

Don’t starve yourself

Punishing yourself by drastically reducing your calories in the days after will create a negative cycle of eating.  You could look to slightly reduce your calorie intake for a few days subsequently (couple of hundred calories max) but reducing what you eat dramatically to make amends will only make you feel worse.

Do eat nutrient rich / dense foods the next day

Eat foods that will both fill you up and make you feel good the next day, making you feel better without starving and allowing you to mentally get back on track.

Don’t skip meals

By the same token don’t purposefully skip meals to try and compensate.

Do Move on

One bad meal or day doesn’t define your diet overall, so rather than punish yourself for it look at it as a day / meal you enjoyed and focus on the next day / meal instead.

Don’t scrap the rest of the week

Try moving on straight away instead of saying well I may as well start again Monday now.  This essentially ensures damage limitation.