How to enjoy Christmas without piling on the pounds
Follow our expert tips to eat healthily and stay fit through the turmoil of the festive party season.
Follow our expert tips to eat healthily and stay fit through the turmoil of the festive party season.
Christmas may be the most wonderful time of the year but thanks to all the food, drink and parties, it can also be the most indulgent time of year.
Even if you’ve got the strongest willpower in the world, it can be hard to stick to a healthy eating and exercise regime when you’re being offered yet another canapé or a top up of champagne.
And let’s face it, who wants to be a party-pooping misery at Christmas? So how can you enjoy the season and not feel constantly deprived – while also not completely letting rip and regretting it on 1 January?
It can be tricky to navigate, agrees Dr Kim Boyd, WeightWatchers’ Chief Medical officer. “Routines change, there are more food and drinks around than usual, often additional social plans, and some people find the holidays emotionally mixed,” she says.
Here are some expert tips for maintaining a good party-life balance.
“A helpful approach is to be intentional rather than restrictive,” says Dr Boyd. “Prioritise the foods you genuinely love and enjoy them without guilt, instead of feeling you need to try everything.
“The goal isn’t about perfection, it’s about enjoying the season while still feeling good in your body.”
While it may look very festive and welcoming to have the Christmas chocolates and sweets on display as soon as the decorations are up, sometimes the temptation can be too much.
“Research shows that we eat more of what we can see, so it’s a good idea to hide Christmas treats,” says nutritionist and psychologist Dr Naomi Newman-Beinart. “When bowls of sweets are left out, it becomes mindless eating rather than enjoyable treats.
“Instead, keep them in a cupboard and bring them out when you actually want them. This helps you enjoy them more intentionally.”
“Starting meals with protein and fibre can help you stay fuller for longer, which naturally makes balanced choices easier,” says Dr Boyd.
“Adding more high-fibre foods like vegetables, beans, lentils and whole grains instead of white bread, pasta, and rice can help you stay fuller for longer because fibre digests more slowly and supports steadier energy and appetite.”
It’s also important to eat regular meals as this will prevent over-snacking. “Regular meals help keep blood sugar stable, support hormones, and maintain your metabolism,” says Dr Newman-Beinart.
“When we skip meals, we tend to overeat later in the day or gravitate toward high-sugar snacks. A balanced plate including protein, healthy fats, colourful veg and wholegrains will help you feel fuller for longer and less drawn to the selection box.”
Exercise is important all year round but during the next few weeks it can prove even more beneficial as our daily routines change. If you end up socialising more and don’t have time for your regular work-out or exercise, just finding a few minutes can work wonders.
“If it’s too cold to walk outside, you can do things like going up and down the stairs, doing a few squats or controlled sit-to-stands from a chair (bonus points for holding a light weight),” says Dr Boyd.
“You can even have a little dance in the kitchen after dinner, which is more acceptable at this time of year and songs are always playing. These activities can activate your muscles and offer post-meal benefits.”
“A short walk after dinner is one of the simplest, most effective habits you can build to support your health,” says Dr Boyd.
“Even just two to five minutes of gentle movement after a meal can help steady your blood sugar, because your muscles start using some of the glucose from your food straight away.
“A few minutes of movement after eating gives your body a head start, helping to keep blood sugar steadier and supporting overall health in an easy, sustainable way.”
While it’s tempting to skip your evening meal before going to an event and fill up on party food instead, our experts advise eating before you go, unless it’s a dinner party. And whatever event you’re at, it’s always about making sensible, yet satisfying, choices.
“Don’t turn up at a party ravenous,” Dr Boyd says. “Even if you eat just a little something beforehand, you won’t feel the urge to stuff yourself with the food. Also, start with smaller portions – you can always go back for more if you truly want it.”
If you’re enjoying a drink, top cocktails with sparkling water or use muddled berries and citrus instead of sugary mixers to reduce sugar and alcohol while keeping them refreshing.
Dr Newman-Beinart champions simple swaps so you can still enjoy all the festivities without any of the guilt. “You don’t really have to give anything up, just think about your choices,” she says.
“Small changes really do add up. Swap pastries or sugary cereals for Greek yogurt with berries and nuts. Choose roast potatoes cooked in olive oil instead of goose fat. Go for dark chocolate (70%+) instead of milk chocolate. Trade creamy cocktails for a spirit with soda and fresh lime.
“These swaps help keep your energy more stable, and digestion better, even on busy social days.”
Dr Newman Beinart advises BetterYou supplements. She says magnesium can be useful for many during the festive season, although it is contraindicated with some medications.
She said: “Add a scoop of BetterYou Magnesium Max Lemon and Lime Powder to water instead of reaching for sugary fizzy drinks. It tastes delicious and gives your body some much-needed magnesium to help keep you balanced during the festive season.”
“This is a very simple and effective strategy of going out and enjoying yourself but still staying in control,” Dr Boyd says. “It helps you stay hydrated, slows the pace of drinking, and often means you end up drinking less alcohol over the course of an evening.
“This can reduce the likelihood of overconsumption, improve how you feel the next day, and help keep your energy and blood sugar steadier.
“It also gives your body more time to process each drink, which becomes increasingly important as we get older and the way we metabolise alcohol changes.”
This way you can still enjoy Christmas without making January too depressing and regret-filled.
(Hero image credit: Getty Images)
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