How to avoid the dreaded festive 5kg: Sam Wood’s nutritionist shares the six things to do to prevent weight gain this Christmas
- Sam Wood’s nutritionist Steph Wearne shared six things to avoid weight gain
- It’s all too easy to put on as much as five kilograms during the festive season
- Steph said you should eat in advance of events and also stick to ideal portions
Christmas and weight gain go hand in hand, but there is no need to put on five kilograms this festive season, provided you know how to stay on track.
Sam Wood’s nutritionist Steph Wearne said while food is a fantastic way to ‘connect with others’ and show your love, it is easy for this to quickly spiral and one indulgence suddenly becomes 50.
Writing on her blog, Steph revealed her six tricks for staying in shape over Christmas – without having to forego mince pies and champagne entirely.
Sam Wood’s nutritionist Steph Wearne (pictured) said food and Christmas go hand in hand, but you don’t have to put on a festive five kilograms over the break
1. Stick to the portion plate
Steph’s number one tip for those looking to navigate the silly season is to stick to the ideal portion plate.
‘Every time you sit down to a meal, try and make it 1/4 plate protein, 1/4 plate complex carbohydrates, 1/2 plate of vegetables and 1-2 tablespoons of healthy fats,’ she said.
While cooking at home means this is easy, often during December we are shovelling food down ad hoc.
When this happens, Steph recommends you still take into account the ideal portion sizes – and order extra vegetables or salad while out at a restaurant.
This will stop you from eating extra carbs and sugary snacks from hunger.
Steph’s (pictured) number one tip for those looking to navigate the silly season is to stick to the ideal portion plate – and ensure you have a fair split of carbs, vegetables, protein and fats
2. Keep active
Even if your usual gym routine falls a little off track during Christmas-time, it’s possible to still stay active.
‘Instead of meeting a friend for a wine – go for a walk, instead of visiting family at a house – suggest to meet at the beach,’ Steph said.
The nutritionist said you can easily incorporate exercise into your Christmas festivities – if you suggest a walk or a swim before the big meal.
This will stop you from putting on unnecessary kilos.
‘Instead of meeting a friend for a wine – go for a walk, instead of visiting family at a house – suggest to meet at the beach,’ Steph – who works with Sam Wood (pictured) – said
3. Meal prep
It might sound like hard work, but meal prepping through the Christmas season will help your waistline no end.
Get organised on a night when you have no plans and then keep your food in the fridge or freezer for when you need it.
‘Make your freezer your best friend and that way you can keep healthy meals, snacks or even just frozen veggies on hand to whip up a healthy dinner in no time,’ Steph said.
4. Keep snacks on hand
Steph said having snacks with you when you’re out and about means you’ll never have to buy something on the run again.
‘I’m talking a small handful of nuts, some veg with nut butter or hummus, protein balls or just a piece of fruit,’ Steph said.
These are also useful to nibble just before a long lunch, to stop you from overeating.
Sam Wood’s (pictured) nutritionist recommends eating something before you go to a finger food event – so you can politely decline anything too fatty or fried
5. Eat before finger food events
Finger food events can be a minefield, as you’re never sure what food will be available.
The nutritionist recommends eating something before you go to such an event – so you can politely decline anything too fatty or fried.
6. Keep an eye on alcohol intake
Lastly, it’s the alcohol calories that really add up.
‘The best thing you can do is to keep hydrated. This means a water in between alcoholic drinks but also choosing drinks that are served with mineral/soda water is helpful,’ Steph said.
You should also impose a drinks limit on yourself for specific events. which will help your weight in the long term.