How can you stay on track with your fitness goals over the 2020 festive period? We often start the festive period with the best intentions, "I won't overeat this year and will continue with my training", then the 1st January comes and we have that familiar January feeling of clothes being too tight and that heavy sluggish feeling in our legs. Choose from some of my tips below on how to enjoy Christmas in lockdown without the guilt and stay on track with your health and fitness goals.
1. Allow yourself treats
Allow yourself treats, it is Christmas after all, and we all deserve some treats after everything 2020 has thrown at us. But try and be mindful of what they are. Make a list of the things you really enjoy over Christmas and allow yourself to have these in moderation. If a treat is not on your list do you really need it or actually want to eat it?
2. Maintain some of your training
Plan out a realistic training schedule for over the festive period to ensure you are still doing some exercise. If you can't do your usual training get out for a walk with the family, run with the children on their bikes, just stay moving when you can. If you are self isolating but well use the time to progress your flexibility or strength.
3. Drink water
Make sure you stay hydrated as this can prevent unnecessary snacking as we often think we are hungry when we are in fact thirsty. This is particularly important if you have been drinking alcohol.
4. Eat three meals a day
Don't fall into the trap of skipping meals to reduce calories. Make sure you are eating 3 meals per day to avoid dips in blood sugar which can lead to unhealthy snacking and to ensure you are getting all the nutrients you need.
5. Set yourself limits in advance
Whether this is for the number of chocolates you can eat in one day or the number of drinks you have, set some limits and stick to them. This way you won't be denying yourself but will stop yourself from over indulging.
6. Plan healthy meals and snacks
Make sure you plan healthy meals and snacks for around Christmas to avoid just eating all the left over cheese and puddings. Include healthy snack alternatives eg plain nuts instead of crisps.
7. Remember alcohol counts
Alcohol has the second highest amount of calories per gram, 7 kcal/g (after fat, 9 kcal / g), yet has no nutritional value to the body. Don't deny yourself alcohol altogether but be mindful of what and when you are drinking.
8. Don't over train to compensate for overeating
Some people will over train to try to compensate for their eating. This is unlikely to help and may result in an injury as you are likely not to be as well fueled for training as usual. Stick to what you can from your usual training routine and if you miss a couple of sessions don't worry.
9. Take the opportunity to stretch
Most of us don't stretch enough. If you don't feel like going for that run, grab a mat and foam roller and a quiet room and do some foam rolling, yoga, Pilates or simple stretching. Your body and mind will thank you for it and it may benefit your training when you get back to it.
10. Set yourself a time limit
If you know you are going to overeat (and over drink) over Christmas then set yourself a limited number of days for example Christmas Eve and Christmas Day, then back to normal on Boxing Day.
11. Learn from your mistakes
Whatever works from this list use it again next year and whatever doesn't work don't use it again.
12. Don't beat yourself up
If all does not go to plan don't beat yourself up about it, accept it and move on knowing you can get back on track quickly. There is always next year...
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