How to NOT put on weight during Christmas week: Experts reveal how simple food swaps and a 20-minute stroll after dinner can save your waistline

  • Tim Walker, who runs Evolve Fitness, told Femail how to avoid winter weight gain
  • He said upping your gym routine in the run-up to Christmas is a key factor 
  • Personal trainer added exercising before you tuck into Christmas dinner is key 
  • Nutritionist Kate Llewellyn-Waters said moderation is key, and swapping champagne for Bucks Fizz is a key calorie saver

By Bridie Pearson-jones For Mailonline

Published: 09:11 GMT, 24 December 2019 | Updated: 09:26 GMT, 24 December 2019

In a season of Baileys, mince pies and chocolate for breakfast, it’s no surprise that the NHS estimates the average Brit gains two pounds over the festive period. 

While January sees gym memberships surge and people cutting back on carbs and calories, many throw their fitness routines out of the window in December to binge on mulled wine and Quality Street.

But for those who are trying to keep health conscious in the festive month FEMAIL spoke to personal trainer Tim Walker, who runs Evolve gyms in London, and award winning nutritionist Kate Llewellyn-Waters, who shared their top tips on how to avoid the festive pound pile-on.   

Tim is the Founder of Evolution of Man Fitness and the Warrior Woman workout, with a focus on getting ordinary people into extraordinary shape. 

He said: ‘Christmas doesn’t have to be a festival of fat gain. There’s no law that says you need to stumble into the new year feeling out of shape and bloated. But you also want to unwind over the festive period’ .

Here, he shares with Femail the top five ways to avoid gaining weight over the festive season…

EASY SWAPS FOR CUTTING CHRISTMAS CALORIES 

 GET RID OF… 

  • 150ml glass of champagne (111 calories)
  • Pina Colada (520 calories) 
  • Oil roasted potatoes (150 calories)
  • Brandy Christmas pudding (330 calories)
  • Handful of salted peanuts (150 calories) 
  • Two sausage rolls  (270 calories)  

 … AND INSTEAD TRY

  •  150ml glass Buck’s Fizz (95 calories)
  • Margarita (160 calories)
  • Dry roasted potatoes (110 calories)
  • Fruit salad (85 calories) with single cream (105 calories)
  •  Handful of monkey nuts (95 calories)
  • Two cocktail sausages with mustard  (50 calories)

You can enjoy all the Christmas festivities and food without putting on weight, thanks to a few simple swaps and gentle exercise (stock image)

You can enjoy all the Christmas festivities and food without putting on weight, thanks to a few simple swaps and gentle exercise (stock image)

1. Step your training up a notch before Christmas 

‘In the weeks before Christmas, step your exercise regime up. 

‘If you normally train twice a week, step it up to four. If you don’t usually do cardio, add some in now after your usual workout. And if you don’t usually exercise at all, start now. Don’t wait till January. 

‘Christmas isn’t a time to set gym records, so put the work in now and you can reap the rewards while relaxing over the break.’

2. Remember that everything counts

‘Too often when people are given an excuse to slack off they go completely overboard. 

‘Sure, you should relax on your diet but that doesn’t mean you treat the whole period as one long eating contest. 

‘Likewise, maybe you’re not going to work out as much, but that’s not an excuse to do nothing at all. 

‘Even 15 minutes a day will help keep you lean and healthy. ‘

While January sees gym memberships surge and people cutting back on carbs and calories, many throw their fitness routines out of the window in December and binge on mulled wine and Quality Street (stock image)

While January sees gym memberships surge and people cutting back on carbs and calories, many throw their fitness routines out of the window in December and binge on mulled wine and Quality Street (stock image)

While January sees gym memberships surge and people cutting back on carbs and calories, many throw their fitness routines out of the window in December and binge on mulled wine and Quality Street (stock image)

Personal trainer Tim Walker, who runs Evolve gyms in London works in getting ordinary people into extraordinary shape

Personal trainer Tim Walker, who runs Evolve gyms in London works in getting ordinary people into extraordinary shape

Tim said: 'Christmas doesn't have to be a festival of fat gain. There's no law that says you need to stumble into the new year feeling out of shape and bloated. But you also want to unwind over the festive period'

Tim said: 'Christmas doesn't have to be a festival of fat gain. There's no law that says you need to stumble into the new year feeling out of shape and bloated. But you also want to unwind over the festive period'

Personal trainer Tim Walker, who runs Evolve gyms in London works in getting ordinary people into extraordinary shape. He said: ‘Christmas doesn’t have to be a festival of fat gain. There’s no law that says you need to stumble into the new year feeling out of shape and bloated. But you also want to unwind over the festive period’

3. Exercise before you eat

‘Research suggests that resistance exercise before a meal can help with nutrient partitioning. 

‘In plain terms, it helps ensure the calories go towards refuelling muscles rather than being stored as fat.’

4. Exercise after you eat too… 

‘But less intensely. 

‘Nothing too difficult here, but a good stroll for 20 minutes or so after your meal will aid digestion and lower blood sugar levels.’

5. Go heavy on the turkey, but don’t eat too many  roasties

‘Protein is very filling and turkey is actually a great option when trying to lose fat. 

‘So go big on the protein, and the green veg, and maybe you won’t need that third helping of roast potatoes.’

A simple routine to do before a big meal 

  • Bodyweight squat x 15 reps 
  • Push up x 10 reps 
  • Alternating Lunge x 10 reps 
  • Single leg hip thrust x 10 reps 
  • Sit up x 15 reps 
  • Plank 30 seconds 
  • Rest 60 seconds, then repeat twice. 

 

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