Holiday Survival Guide

It’s that time of year again where everything gets more difficult.

Tempting food is everywhere you look – at the office, out and about, Christmas parties and get-togethers, social drinks with friends and family.

Not to mention the stress and lack of time to get to the gym thanks to all the shopping you need to get done.

Sticking to your diet and training plan really is difficult at this time of year. Yes, it may be an excuse, and your trainer may tell you you just need to be stronger and more determined, but none-the-less, it’s difficult.

But with a little effort, you really can make it through the holidays without gaining weight.

The key here is to focus on maintaining weight, not losing it. Trying to lose weight at this time is going to stress you out even more and more than likely end up with a blow-out and the “I’ll start in January” attitude – not that it isn’t possible for those with an iron mind and will, but for us mere mortals, now is the time to focus on maintenance.

And if you’re someone who struggles to lose weight the rest of the year, chances are losing it in December will be too big an ask.

The small amount of effort it will require to maintain your weight  (compared to trying to lose weight amidst all the temptation) will be worth it on January 1^st when you have no regrets and a head start on your new-year’s weight loss regime.

So your main goal is just to not gain weight. A much easier task than depriving yourself of the treats surrounding you.

So how do you do this?

Since your goal is now maintenance, for the most part you’re going to focus on just getting your normal routine done.

Don’t skip workouts. Plan things around your training. I know things get busy, but if you plan your diary well, there’s no need to skip any workouts, especially when you will be indulging in the festive treats.

Keep a food diary. By writing down every morsel of food you eat (and everything you drink) you can better track your eating. People who keep food diaries tend to get better results than those who don’t as seeing what you eat written down is sometimes an eye-opener. You’ll tend to eat less because you know you have to write it down!

Plan ahead. Never turn up to a Christmas gathering hungry! It’s like going shopping hungry – you’ll make all the wrong choices. Eat before you go, and then you’ll be less likely to run for the indulgent food the moment you get there.

Weigh yourself regularly. Normally I tell people NOT to focus on weight, but for the holidays, weighing yourself twice a week is a great way to monitor how you’re doing. Keep track and if you see the scales going up, pay more attention to what you’re eating and drinking, and maybe try to fit in a little extra exercise. We don’t need weight loss; we’re just avoiding weight gain.

Watch your portion sizes. The classic problem at this time of year is overflowing plates and “seconds”. Don’t starve yourself and do enjoy the food, just don’t over-do it. Keep your goals in mind and remember, you’re not missing out by not having extra portions! Enjoy the food you do eat and don’t obsess over missing out.

Remember drinks have calories too. Many people forget that it’s not just their food that provides calories. Cutting back on Doritos only to drink a bottle of wine and double cappuccino is a sure-fire way to overdo it and lose your way.

Deal with leftovers quickly. Unhealthy leftovers are too big a temptation for most people. Any food that’s left, either throw away, give away, or freeze for another time. DON’T leave them in the kitchen/fridge where you can snack on them just because it’s there!

Check in every day. Every day, first thing in the morning, remind yourself what your goals are. Focus on today (not yesterday or tomorrow) and what you’re going to do to avoid tricky food situations, and keep your eye on the prize (i.e. jumping on the scales in January and NOT seeing a huge weight gain). Plan ahead and keep your priorities at the front of your mind (or a cheeky drink and mince pie will temporarily take priority!).

Go public. Accountability is a great way to keep yourself in check. Tell people what you’re doing. Let them know your weigh-in results. Get someone (preferably a nutrition coach, but anyone will do) to look through your food diary and pull you up on anything that’s way over the top. Sounds scary, but it works. This is the basis behind many weight loss clubs; not that fear and shame are the best way to go about it, but they are good motivators!

It IS possible to make it through the holidays without gaining weight. Just keep these tips in mind and don’t get too ‘wrapped up’ in the details. Focus on how you want to feel after Christmas and don’t get caught up in short-term pleasures. Have the odd indulgence and enjoy yourself, but avoid the blow-outs.

If you need help with your training and/or nutrition, visit www.DartfordBootcamps.com for more information on Nutrition Coaching, Personal Training, Bootcamp, and other classes.

Enjoy the holidays :)

Summer Shape Up

As summer is almost here and holidays are just around the corner I thought I’d share a few tips to help those of you who want to shed those last few pounds before the bikini season.

So keeping it short and sweet…

Number 1: Cut out all unnecessary/simple carbs (bread, pasta, cakes, biscuits, cereals). Grains = flabby gains!
Your carbs should come mainly from vegetables, and fruits (ideally low Glycemic Index fruits like berries).
So less grains, more veggies!

Number 2: Eat protein and fat (yes, fat!) at every meal. Gone are the days of toast or cereal for breakfast and sandwiches for lunch. Meat, fish, eggs, seafood, and organic (preferably raw) dairy should provide your protein and fat fuels.

Number 3: Lift weights. Male or female, if you want to shape up and tone your body, you need to lift weights. Barbell Squats, Deadlifts, Chin-ups, Bench Press and Overhead presses should make up the bulk of your training programme. Add in some sprint intervals and Kettlebell Swings, and you’ve got yourself a recipe for success. 3-4 times a week along with a good diet and you’ll soon start to see the results that have eluded you for so long. Just make sure you’re lifting as heavy as you can with good technique.
Heavy + Bad Technique = Injury
Light + Good Technique = Slow Progress
Heavy + Good Technique = Good Progress!

Number 4: Sleep! You should be aiming for not only quantity, but quality. Bed by 11 in a pitch black room (no lights whatsoever – even the LED on your TV or alarm clock should be covered), and phone and Wi-Fi OFF! You’re not going to be making calls or surfing the net while you sleep, so turn them off until the morning – they WILL disrupt your sleep quality.

Number 5: Water. I’ve said it a million times – 1 litre per 50lbs bodyweight every day! Water is what we should be drinking. Ditch the diet drinks, and if you’re serious about this, cut out alcohol too, at least until you’re at your target weight – if you’re drinking more than a couple of glasses of red wine a week and not losing weight, you’ve only got yourself to blame!

And finally,

Number 6: Be consistent. Stick with it. Some people see results in the first week, some people it may take a bit longer; but if you give it time, it will happen. Steady progress is more permanent. Fast results are likely to disappear as fast as they came! And for your own sake, DON’T weigh yourself! Use your clothes as a way to measure your progress, or take some measurements and photos. You’ll be surprised at how much your body can change without your weight changing with it.