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National Get On The Scales Day - 29th December

23.12.2015

Did you know that on average, a full Christmas roast lunch/dinner contains a staggering 7000 calories. The recommended daily intake of calories for men is 2200, and for women, 2000. Using this average, that means we are sitting down to 3 days worth of food in one sitting!

This huge intake of calories doesn’t pose much of a problem if it’s just a one off. However, these over indulgences leak out into the run-up to and the remainder of the festive season. Handfuls of nuts, crisps, chocolates that are lingering around the house are a recipe for disaster, not to mental the probably hike up in alcohol consumption.

As a result of this, the average weight gain over the Christmas season is 5lbs. Having this added weight hanging around will leave you feeling sluggish and off colour; not to mention probably hungry most of the time due to the increase in food! This weight gain would potentially only be a temporary issue, and could easily be lost within a couple of weeks. However, this weight gain is often not lost, and as a consequence, gradual weight gain begins to appear. Think about it, assuming you put no weight on over any other holiday or birthday, in 3 Christmas’s time, you will be over a 1 stone heavier.

These indulgences are fine as long as you incorporate a little planning into the equation. In other words, enjoy a little of what you fancy, but not indulging in everything you fancy as well as those things you’re not too keen on but eat just because they’re there! If you ignore what you’re consuming through the Christmas period, it is all too easy to feel overwhelmed come January, consequently leaving you inclined to bury your head in the sand – hence gradual weight gain. Keeping on top of your health and wellbeing in the here and now is the key to maintenance.

 

13 Top Tips for maintaining your health and wellbeing throughout the festive season:

  1. Eat 3 meals and 2 healthy snacks each day, plus approximately 1.5 litres of water.
  2. Stop eating bread, as it will spike your blood sugar levels, meaning they will plummet back down and leave you feeling tired. Instead swap it for wraps or pittas.
  3. Only occasionally treat yourself to chocolate and sweets as they will have the same effect on your energy as bread, plus the more you eat, the more you’ll crave.
  4. Plan what you will eat or construct a plan for unforeseeable events. In other words, if you find yourself faced with party food and no other option, enjoy it whilst it’s there but ensure you fill up on plenty of lean meat, fish and fresh veg the following day to make up for it.
  5. Begin to replace tea and coffee with caffeine free fruit/herbal teas and water. Perhaps ease yourself in my alternating between the two.
  6. Avoid grazing, do your best to stick to your 3 meals and 2 healthy snacks.
  7. With Christmas come buffets and plenty of choice of food. We all love choice, but have a tendency to eat far more than usual when faced with many different meal options. If possible, grab a smaller plate and enjoy the choice, but in smaller portions!
  8. When it comes to nibbles and canapés, have just a couple but be sure to consciously enjoy them.
  9. Canapes are typically loaded with fat and carbohydrate so if you are planning to make your own canapés, use healthy recipes such as celery stuffed with cottage cheese and herbs.
  10. Christmas is commonly quite emotional, so break the habit and retrain yourself to do something else other than eat so that you no longer associate food with emotions or stress.
  11. You needn’t completely deny yourself alcohol if this is something that is important to you. Having one or two is fine – if drinking wine, aim to choose a drier wine with less sugar. You may be also please to know that champagne is a great option – this is also something most of us tend to savour and therefore don’t drink copious amounts of! Having only one or two alcoholic drinks will also leave you feeling refreshed and able to fully enjoy the day ahead.
  12. Believe that you will stick to your weight plan. By having faith in yourself, organising your food and feeling positive about your weight will help you succeed in your endeavour.
  13. When it comes to hopping on the scales, be sure to do it at the same time of day, wearing the same clothes and on the same set of scales. If you see a couple of lbs creeping on, planning to tackle it then and there as it’s much easy to reign in your eating and drinking to slip back down to your original weight than it is to be faced with a 10lb weight gain in January. 

 

If you already have a health and wellbeing initiaitve as part of your Employee Benefits package and would like to add something new, invigorating and exciting to spice things up then for full details of our Power Up & Motivate With Positive Nutrition Workplace Wellbeing Initiative please find our brochure here and to chat through how this may be implemented in your workplace please call Anna on 07778 218009.



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