1. Plan Plan Plan

Most weight gain over the festive season is due to “impulse eating” – i.e. snacking and eating impulsively; and also because many feel that it’s normal to over-indulge over the festive season. The key is to think ahead and plan. For example: If you have an end-of-year office celebration, then plan around it. Similarly, if you know that your main Xmas celebratory feast is on Xmas Eve – then plan to go easier on Xmas day. If you have several celebratory meals, then plan to make one of them your “main” feast – and eat less on the others.

2. Identify the “Triggers”

Identify your key “trigger” foods – those foods that you know you may overeat and either carefully plan them into the season’s festivities; or limit them. Examples may be: Fruit Mince Pies; Xmas Pudding/Cake; Roasted Meats and other general “sweet & treat” foods. The objective is not to deny yourself these treats during the festive season, but to adequately prepare in advance by being more aware. Don’t just eat them because they’re there.

3. Watch the Starch & “White Foods”

Over the festive season, we usually tend to eat more starch and foods that are usually “white” in appearance (i.e. potatoes, rice, bread, cakes, biscuits). Many traditional Xmas treats are also starch-based (e.g. Fruit mince pies, Xmas Cake, Roast Potatoes), and these can cause havoc with weight gain. Aim to limit the portions of these foods, and instead, try to increase the balance of non-starch foods (e.g. Protein; Salads, Vegetables) at each meal.

4. Shift Starch to Evening

If you are going to indulge in the starch or “white” “sweet & treat” foods, then try at least to shift them to the evening, and avoid or significantly reduce eating them during the day. This is a good way to plan if you intend eating 2 large celebration meals on the same day (e.g. Lunch & Supper). Eat mostly protein, salad and non-starch vegetables for lunch, and enjoy more starch foods in the evening meal.

5. Exercise

As far as possible, maintain your exercise regime throughout the season. Not only will this keep your metabolism active and burn calories, but it will also ensure that you don’t lose too much fitness. Also, where possible, try to plan your exercise sessions BEFORE a celebratory or related meal occasion (particularly resistance or weight-training type exercise). Also remember, if you lose fitness AND also gain weight through overindulging, it will be TWICEas difficult when you resume training after the festive season

Ted Frazer has been dedicated to the weight loss and “Wellness Revolution” for 20 years. He is a nutrition consultant and has written a fast selling e-book titled “The Total Diet Solution". Visit http://www.total-diet.com and download the 1st chapter for free. Also, e-mail him at: info@total-diet.com for an online consultation (put "Diet Advice" in subject box)