Christmas and weight gain go hand in hand, but there is no need to put on the standard five kilograms this festive season, according to one leading fitness coach. 

Sydney personal trainer Rachael Attard said the key to remaining the same dress size over the silly season lies with a few key decisions.

Rachael’s tips include sticking to 2-3 alcoholic drinks, always eating off a plate at parties and making sure you squeeze in a 20-minute walk every day, no matter what your plans are.

Christmas and weight gain go hand in hand, but there is no need to put on the standard five kilograms this festive season, according to one leading fitness coach (Rachael Attard pictured)

Christmas and weight gain go hand in hand, but there is no need to put on the standard five kilograms this festive season, according to one leading fitness coach (Rachael Attard pictured)

Rachael (pictured) recommends that you only have 2-3 alcoholic drinks per event and try to walk for 20 minutes every day in order to try and keep the weight off at Christmas

Rachael (pictured) recommends that you only have 2-3 alcoholic drinks per event and try to walk for 20 minutes every day in order to try and keep the weight off at Christmas

Rachael (pictured) recommends that you only have 2-3 alcoholic drinks per event and try to walk for 20 minutes every day in order to try and keep the weight off at Christmas

‘While exercise and healthy eating obviously became less of a priority while we spend more time celebrating with friends and family, it’s important to remember that you’re only celebrating for a short period of time, not the entire month,’ Rachael told FEMAIL. 

‘It’s not about how you eat at the parties, but how you eat the rest of the time.’

One bad meal or bad day won’t ruin your progress, but an entire week will 

Rachael said the easiest way to keep on track at this time of year is to relax and enjoy yourself a little bit when you’re out partying, but then try and eat healthily ‘when you can’ for the remaining days.

‘There is no need to have an all or nothing mentality,’ she explained.

‘If you’re eating healthily and then have a mid-week work function where you overeat, there’s no need to think “I’ve ruined it now so I’ll just eat whatever I want for the rest of this week and start again on Monday”.’

Rachael added: ‘One bad meal or bad day won’t ruin your progress, but an entire week will.’

She said the easiest way to keep on track at this time of year is to relax and enjoy yourself a little bit when you're out partying, but then try and eat healthily 'when you can' for the remaining days (some of her meals pictured)

She said the easiest way to keep on track at this time of year is to relax and enjoy yourself a little bit when you're out partying, but then try and eat healthily 'when you can' for the remaining days (some of her meals pictured)

She said the easiest way to keep on track at this time of year is to relax and enjoy yourself a little bit when you're out partying, but then try and eat healthily 'when you can' for the remaining days (some of her meals pictured)

She said the easiest way to keep on track at this time of year is to relax and enjoy yourself a little bit when you're out partying, but then try and eat healthily 'when you can' for the remaining days (some of her meals pictured)

She said the easiest way to keep on track at this time of year is to relax and enjoy yourself a little bit when you’re out partying, but then try and eat healthily ‘when you can’ for the remaining days (some of her meals pictured)

Rachael (pictured) said even something as simple as a 20-minute walk each day is enough to keep your fitness ticking over during Christmas

Rachael (pictured) said even something as simple as a 20-minute walk each day is enough to keep your fitness ticking over during Christmas

Rachael (pictured) said even something as simple as a 20-minute walk each day is enough to keep your fitness ticking over during Christmas

Quick tips to avoid festive weight gain 

* Stick to your regular routine as much as possible

* Eat off a plate rather than grazing on snacks

* Stick to 2-3 drinks

* Don’t get to a party starving

* Carry a water bottle everywhere, even to a party

* Always start the day with a healthy, high protein breakfast

* Prioritise sleep. When you’re well rested, you’ll make better food choices

* Get a 20-minute walk in daily

* Ditch the all or nothing mentality and allow yourself a little of what you love

* Get 7-8 hours of sleep every night

* Take a probiotic every day

When it comes to practical tips to keep the weight off, Rachael has many.

Not only should you stick to your ‘regular routine’ as much as possible, but the PT also said you should never turn up to a party hungry and you should always try and eat off a plate rather than snatching at canapes.

‘Fill up your plate, rather than standing around picking at the food. You’ll actually be able to see how much you’re eating,’ she said.

On the flipside, if you mindlessly graze, the PT said you’re bound to overeat and have no idea how much you’ve really consumed.

Similarly, there are some foods it’s better to choose than others.

Things like sandwiches and even unhealthy salads will always be better than something that’s been deep-fried, she said.

‘The worst food and drinks are alcohol, deep-friend and high sugar foods,’ Rachael said. 

‘While you don’t need to cut these out completely, I would recommend moderation for these three. Alcohol is probably the worst culprit as when you drink, healthy eating tends to go out the window too. 

‘I often say to clients make it two to three drinks maximum. 

‘You could either alternate in your alcohol consumption with a glass of water or a mocktail if you’re at a party.’

A typical day on Rachael Attard’s plate revealed 

BREAKFAST: High protein smoothie with frozen banana, blueberries, chocolate protein powder, chia seeds, spinach, greens powder, pumpkin seeds and coconut water. 

LUNCH: Sandwich or toastie with hot smoked salmon, avocado, tomato, cheese and spinach. Rachael loves hot smoked salmon because it’s both high in protein and healthy fats and requires ‘zero prep work’. 

DINNER: Anything she can put in the slow cooker. Alternatively, a piece of salmon with plenty of roast vegetables or pizza or Thai takeaway at the weekend.

DESSERT: A few squares of chocolate.

SNACKS: Rachael doesn’t eat many snacks as she prefers to eat three larger meals. But if she does, she’ll go for protein balls (made of dates, nuts, cacao powder and coconut), rice crackers and dips like hummus or homemade healthy muesli bars.

Finally, Rachael (pictured) said you're going to want to be getting between 7 and 9 hours of sleep each night, which limits the production of cortisol, which causes the body to store fat

Finally, Rachael (pictured) said you're going to want to be getting between 7 and 9 hours of sleep each night, which limits the production of cortisol, which causes the body to store fat

Finally, Rachael (pictured) said you’re going to want to be getting between 7 and 9 hours of sleep each night, which limits the production of cortisol, which causes the body to store fat

Finally, if you want to avoid piling on the weight as Christmas approaches, Rachael said one of the best things you can do is factor in a 20-minute walk daily.

‘You only need a 20-minute walk or workout 3-4 times a week to really make a difference,’ Rachael said.

‘I love walking as not only does it burn a surprising amount of calories, but it’s also not stressful on your body.’

The PT said walking is ‘great’ for maintaining a slim physique, plus it’s also good for your mental health, as she can listen to a podcast or audiobook or meditate while she is out in nature. 

She makes sure she gets 7-8 hours of sleep every night to limit the production of cortisol, which causes the body to store fat.

‘The festive season is meant to be enjoyed so don’t stress too much about food,’ Rachael added.

‘As long as you’re healthy most of the time, you can allow yourself to relax and let your hair down a little at parties.’ 

To find out more about Rachael Attard, you can follow her on Instagram here. 



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