Surviving the Festive Season!

Here is an article i wrote a few weeks ago. I hoped it was going to get 'out there' already - i even sent it to the Mid Sussex Times. Anyway here you go.......

‘Season’ really is the word! Just how long does yours go on for – days, weeks or months? It seems to me that once upon a time we celebrated Christmas and New Year over these few days and maybe into the surrounding couple of weeks if really lucky. Then, having enjoyed ourselves we could get back to the usual good diet and exercise routine, right?

For a few years now, the shops have not been the only ones extending the festive season. I have just organised a meal for my clients that is well before the end of November, and I suspect many people will have a good number of such meals and parties still to go.

A full Christmas day of food and drink seems to add up to around 6000 calories. This is going to be around three times the normal daily requirement for most people. Also, over the festive season the average weight gain is estimated to be 5 lbs.

For those of you who value your health and fitness or need to watch your weight, this can be a bit of a nightmare. Party season for some people resembles a practise month for some kind of yo-yo diet, going from massive calorie intake to minimal, over and over again.

There are solutions to ensure you can get ahead of any resolutions you were going to make. Do a little planning and then follow a few simple steps. You want to enjoy yourself after all, not feel limited to carrot sticks and diet lemonade!

Exercise is going to be a great friend during this time. If you currently have something that looks like a weekly routine, do your best to stick to this. If your exercise sessions are going to be a bit limited, make the most of the ones that do get done by working harder. A higher intensity of effort prolongs the benefits of the exercise (enhancing your metabolism) well beyond just the time spent doing it.

For time efficiency, you could establish a simple workout you can do from home. It could be a jog around the block, bike ride with the family, or a simple circuit of press ups, squats and crunches.

Whatever you choose make sure it is something you can easily do without needing much time – remove the excuses!

So, regular exercise is going to be a big help in balancing the larger calorie intake, but what about the other side of the equation? Snacks are more than likely going to be everywhere. Eat good regular meals so that you will be satisfied and therefore limit any snacking, otherwise those extra calories can soon add up. For main meals, keep filling up on plenty of vegetables and lean protein first. Remember, you are allowed to stop eating once you feel full!

Alcohol will make a massive difference to calorie intake, so try to hold back at least occasionally! Your body will thank you for it.

If you have loads of parties and meals to go to, you could select the most important ones and save yourself for those. Being relatively ‘good’ for most days in exchange for ‘no rules’ on the days you want to go for it, will avoid you feeling like you are denying yourself anything.

I see the results of these kinds of choices most clearly in my group fitness classes every New Year. Some people come crawling back having disappeared for a few weeks, and others come bouncing back full of energy having kept active over the same period.

So to re-cap, keep up the exercise first and foremost – do something. If you are stuck for specifics seek the advice of a local fitness professional, or have a look online for ideas. With food and alcohol, try to allow yourself a small number of ‘blow out’ days and aim for moderation the rest of the time.

Keeping on top of this for a few weeks could make a difference well into the New Year. You might even avoid needing to make any drastic resolutions!



Steve Cork is a fitness professional and personal trainer based in Sussex. For more information see www.everydayathletes.co.uk