Get Fit for the Festive Season: 12 Tips to Shed Pounds

As the festive season approaches, many are looking for effective ways to shed excess weight acquired over the summer. With just 100 days until Christmas, personal trainer and founder of LDN MUMS FITNESS, Sarah Campus, offers practical strategies to help individuals slim down without resorting to weight loss injections.

According to Ro Huntriss, chief nutrition officer at Simple Life App, the winter months often bring a surge in social activities that typically involve indulgent foods and drinks. “People tend to see a dip in their mood too, which can lead to overeating or skipping workouts,” says Campus. Fortunately, there are manageable lifestyle changes that can be implemented to promote weight loss.

Adopt Sustainable Lifestyle Changes

One of the first recommendations is to embrace the 80:20 rule when it comes to alcohol consumption. Huntriss explains that while alcohol can be high in calories and low in nutritional value, moderation is key. Aim to limit drinking to two days a week and opt for lower-calorie options like wine spritzers or clear spirits with diet mixers.

Another effective strategy is to reconsider meal timing. Research published in the journal Nutrition and Diabetes suggests that delaying breakfast by a few hours can lead to weight loss. In a study where participants fasted for 14 hours overnight, those individuals lost an average of 8.5 percent of their starting weight over eight weeks, compared to 7.1 percent for those who fasted for 12 hours. Extending the overnight fasting period helps the body utilize stored fat for energy while regulating hunger hormones.

Evening snacking can also impede weight loss efforts. A study from Vanderbilt University found that calories consumed later in the day are less likely to be burned off. Campus recommends stopping eating two to three hours before bedtime to avoid unnecessary calories and improve sleep quality.

Boost Your Diet with Nutritional Choices

Making informed dietary choices is another crucial element. Consuming a high-protein breakfast, such as scrambled eggs or Greek yogurt with berries, can enhance satiety and stabilize energy levels throughout the day. This approach can help prevent the energy crashes that lead to cravings and overeating later.

Incorporating more fibre into your diet is equally important. Research in the Journal of Nutrition has shown that increasing fibre intake can lead to weight loss. For every additional 1 gram of fibre consumed per 1,000 calories, women in the study lost an average of 0.25 kg (approximately half a pound) over 20 months. Foods such as oats, fruits, and legumes are excellent sources of fibre that can help keep you feeling full.

Huntriss also notes that protein-rich foods like eggs, fish, and beans can regulate appetite naturally by stimulating the production of the appetite-suppressing hormone GLP-1. These dietary changes can mimic the effects of weight loss injections without the associated side effects.

Maintaining hydration is another vital aspect of any weight loss plan. Starting the day with a large glass of water can boost metabolism by up to 24 percent for an hour after consumption, according to research in The Journal of Clinical Endocrinology & Metabolism. Additionally, drinking water before meals can reduce calorie intake significantly.

Incorporate Exercise Into Your Routine

Physical activity is essential for effective weight management. Campus suggests prioritizing gentle cardio exercises rather than high-intensity workouts, which can lead to fatigue and inconsistency. Activities like brisk walking, cycling, or swimming at a heart rate of 120 to 130 beats per minute can help maintain a calorie deficit while keeping energy levels balanced.

For those short on time, integrating “exercise snacks”—short bursts of physical activity—throughout the day can be beneficial. Whether taking the stairs instead of the lift or doing bodyweight exercises during breaks, these small efforts can accumulate and contribute significantly to weight loss.

As the festive season nears, it is also important to indulge mindfully. While it is tempting to overindulge in comfort foods, moderation is key. Huntriss advises blending vegetables into soups or using lighter alternatives in recipes to maintain flavour while reducing calorie counts.

Incorporating strength training into your weekly routine can also enhance weight loss efforts. Campus recommends aiming for three strength workouts each week to build muscle, which helps boost metabolism and burn more calories at rest.

By following these twelve lifestyle adjustments, individuals can effectively prepare for the holiday season while enjoying their favourite foods and social activities. With commitment and the right strategies, achieving a healthier weight by Christmas is entirely within reach.