Christmas Survival Strategies
Christmas time can mean big stress and lots of alcohol. Christmas is also the annual time for weight gain. Although the average gain is only a couple of kilos these extra kilos add up over the years. Most people indulge over Christmas with good intentions to set new years resolutions but sadly very few people tend to follow through on their goals.
So how can we indulge in the festive food, enjoy social occasions and come out the other end without the need for a complete detox or a second holiday?
Take our risk test and use the following strategies based on your result.
Christmas Risk Test - Circle the corresponding answer
Weight History
a. I am at my ideal weight.
b. I am 5 kilos over my ideal weight.
c. I am more than 10 kilos over my ideal weight.
Weight management
a. I weigh the same as I did last December.
b. I am 2 kilos heavier than I was last December.
c. I am more than 5 kilos heavier than I was last December.
Energy levels. I feel vibrant and full of pep
a. Most of the time.
b. Occasionally.
c. Almost never or seldom.
You go out for dinner with friends and decide not to drink, they…
a. Make sure you have plenty of water, you’re not the only non drinker.
b. Ignore you and get drunk.
c. Tease you and pour a glass anyway
The portions are enormous at the restaurant so you leave half of the meal, your friends respond by
a. Doing the same thing, restaurant portions are often way too large.
b. Making fun of you and asking if you are dieting.
c. Making you feel rude for leaving all that food to waste.
On average you exercise for 30 minutes
a. Most days
b. 2-3 times per week
c. Seldom
How often do you eat a good breakfast?
a. Every morning
b. Sometimes
c. I’m usually to busy or not hungry, a coffee will do.
At Christmas time I usually indulge in
a. I love the salads, turkey, strawberries and fresh fruit.
b. More BBQ’s, more wine than usual and the odd mince tart and chocolate.
c. Christmas cakes, cream, chocolate, cashew nuts and cocktails.
It’s Christmas day and you’ve just finished a wonderful Christmas dinner, do you
a. Enjoy a long walk in the late afternoon.
b. Put your feet up, you’re feeling stuffed.
c. Recline for the day with a good drink and lots of nibbles.
You are in the supermarket doing the shopping do you…
a) Stick to your list, you are a meticulous planner.
b) Always end up with chocolate in your trolley, its displayed so nicely
c) You are a marketers dream, you cant walk past the chocolate displays without getting hungry, your trolley always has chocolate, ice-cream and wine (just in case).
You tell your family you are seeing a nutritionist, they respond by…
a. Asking if they can go too, you’re looking so well.
b. Sarcastically give you dietary advice; they don’t think you’ll stick to it.
c. Laughing out loud and offering you more food.
Work is getting very hectic and the hours are longer,
a. You organise healthy lunch ingredients and make sure they are at work.
b. You skip lunch sometimes, or try to buy something healthy
c. Lunch can be anything, lately it’s been pies and savories or I raid the snack box in the afternoon.
13) You get home after a stressful day. To relax you…
a. Take a walk, exercise or play with the children.
b. Pour yourself a glass of wine.
c. Head straight for the cheese and crackers and 1-2 glasses of wine pre-dinner.
You are at another big Christmas party
a) You are the designated driver so you drink diet sodas and water.
b) You mix your wine or champagne with soda water and lemonade, or choose calorie free mixers.
c) You tend to go for cocktails and you love drinking lots and partying hard.
Circle and add up all you’re a answers, b answers and c answers. If you scored mostly A’s read the A answers, and so on.
Mostly A’s.
Congratulations you obviously find it easy to stay in shape. Thanks to your exercise routine and your healthy eating habits you won’t need to set any major resolutions next year. Exercise is an ideal way to manage stress, the key is to keep it as a priority especially through out the Christmas period when we are likely to consume more calories.
Mostly B’s
Christmas should be an enjoyable time with friends and family, however a gain of another 2-4 kilos could make you feel really miserable. Research on weight gain relapsing has proven the importance of using coping mechanisms when faced with persisting high calorie challenges. Participants in a study who monitored their calorie intake by keeping a journal managed to prevent weight gain and even lose weight during the period. Increase your exercise frequency over Christmas to help burn off the extra calories, keep a food journal and don’t eat and drink just to fit in with your friends and family.
Mostly C’s
You are easily influenced by friends and family during social occasions, Watch your serving sizes, particularly with your evening meal. Eat smaller meals and more often. Breakfast should be included in your normal routine. Physical activity is crucial for you this Christmas, this is defined as 30 minutes of activity on five or more days a week. Start off slowly and build your fitness up gradually. If you do indulge in a few treats, you may wish to increase your daily exercise time to burn off the extra calories. Most importantly take responsibility for your weight and keep it in check over Christmas, eat to live don’t live to eat.
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