4 Tips to stay on track over Christmas:

Image by: Sabrina Ripke

1: If you usually track your food and you find it helpful, keep tracking! It’s ok to go over your calorie allowance but it’s better to be aware of it if you have goals that you’re trying to achieve. Of course, we’re probably going to eat a little more than normal at this time of year but when it comes to hitting weight or protein targets ignorance isn’t bliss (unfortunately …)

· If you have a wobbly morning, evening, day, or even week (pms anyone??) don’t think the rest of the day or month is gone because the damage is done. We should be able to enjoy food that we like without feeling that all is lost or that we need to binge and start again another day. If you have a wobbly, accept it, and keep going with your plan

2: That brings me to another point (which I will admit isn’t my own I picked it up somewhere along the way but I can’t remember where) If you have a bad day or week, don’t try to eat a very restricted diet to make up for it. Just go back to your original plan and eat normally. I’ve been stuck in this cycle before and not only is it not physically healthy for us it’s just not going to build a healthy relationship with food. It keeps us stuck in a cycle of binging and restriction. Let’s be real food is delicious so who wants to be stuck constantly feeling like you ‘should be’ depriving yourself?

3: Don’t go totally overboard. This tip isn’t really what anyone wants to hear but it works 😉 When you go out, have a few drinks instead of pounding two bottles of wine, stop eating when you feel full and come back to that delicious cheesecake when you feel hungry again (easier said than done…) or if you know you’re going to have a particularly heavy weekend then adjust your goals slightly, or try zig zag calorie goals (where we aim slightly lower on some days than others).

4: Remember to eat protein regularly throughout the day. This might seem stupid or overly simple but it’s something I really struggle with especially at this time of year. Here’s the thing regular protein throughout the day helps us: stay full, build muscle, and reduce snacking on sugary foods (because we’re fuller for longer). Recently I found myself opting for chocolate as a meal rather than balanced foods or having a hot chocolate rather than lunch. Although you can still hit your calorie goals this way it’s just not a great way of looking after your body and it can lead to overeating because it doesn’t fill us up the way a good balanced meal with a whack of protein would.

Happy training team!