Top tips to help boycott that festive bulge

Christmas is the season for getting down and merry. But with all the tempting food and drink doing the rounds, it gets a rather tough to avoid a little festive indulgence. From roasts to desserts and bubbly, everyone has their favourite seasonal treat. As long as you can enjoy these delectables in moderation, there is no harm done, writes Jozi fitness expert Nina Joubert. She shares 13 tips to prevent Christmas merrymaking from affecting your health.

Staying healthy in what seems like the most chaotic time of year, can feel like a mammoth task, but there are a few things I would recommend.

A day of overindulgence will not set you back. We are all human, and we make mistakes. After all, a lot of the “weight” gained is likely water weight. So drink a good amount of water, stay hydrated and get back to your normal eating habits without beating yourself up. The energy you spend beating yourself up about it can be spent positively impacting your life.

Opinion: 13 Tips to avoid festive overindulgence — Food is as much “fuel for your soul” as it is “fuel for your body.” Photo: Supplied/Health For Mzansi

Be good to yourself

Focus on eating a combination of whole foods with a healthy portion of fats, protein and carbohydrates. Exact measurements will depend on the individual and to work that out, it is always good to see a professional. 

Also take care of your mental health this festive season. This time of year can be particularly stressful and many people turn to food and alcohol to cope with this.

This can be a scary place to be IN and if you ever feel like it is too much, seek the help of a professional psychologist or even the people close to you. At the end of the day, enjoy yourself in moderation and don’t forget to be kind to yourself.  Find an activity that you enjoy.

“I am a firm believer that the best exercise is the one you can stick to and consistently do. ”
Fitness expert Nina Joubert

These are 13 golden rules for achieving conscious indulgence over the festive period.

1. Go for a walk

Try stretching your legs for a few minutes a day. Park a little further away when shopping to get your steps in for the day or take the stairs.

2. Create your favourite motivational playlist

Find yourself some good tunes to dance to and to train too. There is nothing quite like some motivating tunes to get you amped for training. 

3. Buddy up 

Get a workout buddy to join you in either an online workout or a workout class. A lot of gyms and private trainers now offer online classes and limited well-spaced classes that will make you feel safe and still break a sweat. One of my favourite things to do is try out new things.

4. Try something new

I have made it my mission to try out new things after a hard few years of helping my mom get through stage 4 breast cancer. So, I have done many things, from skydiving to fencing to rock climbing, you name it. You learn a lot about yourself when trying out new things.

I believe that you should be having fun because that helps you stay consistent.  You can join a boxing class for example.

5. Make it a family affair

Get the family to join in. Go for a hike, zip line, or spend the day at the beach and go for a walk while you there.

6. Set realistic goals

Start with a reasonable time frame of exercising. If you are someone that hasn’t exercised in a while and you are just starting out – start with a 30 minute walk a day.

Blast your favorite podcast, or spend the time chatting with a friend or spending time with your dog.

I do a 30 minute walk with my golden retriever on top of my daily exercise. This is the time I switch off from the world and just spend time with him and it is a great way to ground yourself, if you have a rather busy schedule like I do. 
Fitness expert Nina Joubert

7. Enjoy yourself

Enjoy yourself and set realistic goals about your diet and fitness. As tempting as it may be to crash diet and restrict yourself, it could potentially lead to crashing and binge eating. If you struggle with disorderly eating or would like to learn more about how to eat more balanced and sustainably, I recommend seeing a registered dietitian or a personal trainer.

There are some great personal trainers in South Africa that can assist you in forming good habits with food. It is important to be open with them about your expectations and to understand that “Rome was not built in a day.” 

8. Keep it balanced

During the festive season, I usually try not to change too much of my eating but I do have a treat when I feel like it. I follow an 80/20% approach, but this is all dependent on where you are in your journey.

I eat healthy balanced meals and if I know a Christmas lunch is looming, I’ll try to have a small snack beforehand so that I’m not ravenous. Try to not skip meals because you’ll end up overeating during your next meal. 

9. Learn to listen to your body

Learn to listen to your hunger cues!

Don’t eat when distracted. Enjoy your meal, slow down when eating, and the company with your meal.

Food is as much “fuel for your soul” as it is “fuel for your body.” When you are full, save it for later. This way, you know that if you truly do feel like you are hungry, you can come back to it. 

10. Regulate your alcohol intake

Try to regulate your alcohol intake especially when mixing with fizzy drinks as that adds to the total calorie intake, but do not ban it completely. Life is too short, enjoy it in moderation. 

11. Move a little every day 

Allow yourself 30 minutes of exercise daily. It will help add some routine to the notoriously chaotic time of year. 

12. Stay hydrated 

Try to stay hydrated and drink enough water throughout. Sometimes we mistake thirst for hunger and when I feel like I want to hit the snack cupboard, I usually sip water, just to check that I’m not actually thirsty.