It’s the Silly Season, a crazy time of year where you put everyone and everything ahead of your own priorities in order to survive. Especially your health. Getting to the gym can seem almost impossible, and having an alcohol-free night can prove to be just as difficult, so we’ve wrapped up some tips to help you survive the rest of December!
1. Make better bad choices
Limit portions (you know that you don’t really NEED three pieces of cake to be satisfied). Pick the lower calorie or lower fat/high-carb stuff at the dessert table. People training hard can handle an influx of carbs acutely better than fat so pick that stuff.
2. Adapt your exercise program
The one thing everyone complains about throughout the year is a lack of time. To many kids activities, too much pressure at work, too many chores are all reasons I hear on a regular basis. However, in the summer holidays when we actually have more time we seem to reject the opportunity to take part in physical activity. Sure, you may be away, but that’s not stopping you from running/walking/swimming. Do something different, do something outdoors, play with the kids or organise a kick with the neighbour’s. All of this is valid and you’ll certainly feel better for working up a bit of a sweat.
3. Pump up the volume
By using a higher volume (more sets, higher reps) of training, not only do you increase fat oxidation, you give incoming carbs somewhere to go for storage instead of being used for energy. So bump up the burn before that xmas party giving those carbs somewhere to go
4. Drink Water
There’s nothing new in this piece of advice and it is one that we should be using every time we consume alcohol. For every alcohol drink you consume also consume a glass of water. Also instead of hitting the beers like they’re the last ones on earth, think about taking spirits with low-calorie mixers, like soda water. And stay away from those salty nibbles!
5. Eats lots of lean protein and vegetables before the desserts come
Lean protein has the highest short-term satiating power (this means it keeps you full) and the high-bulk of vegetables helps to fill your stomach which also sends a fullness signal. Some lean protein, veggies and fruit about 30 minutes before a party will give you a feeling of fullness and help to limit over consumption of ‘junk’ at the party.
6. Change the way you eat that day
If you know that you’ve got a 7pm dinner party where there will be lots of yummy food try (or only having small meals of lean protein and veggies most of the day. Unless you go completely
berserk, you’ll be unlikely to exceed your entirely daily caloric requirement in the one meal. And if you have trained that day too, happy times!
7. Learn to say no.
You don’t have to say yes to every event going. Try and limit the functions you attend, plan out your holiday period, you’ll then be in a much better place to plan your eating and exercise knowing what’s coming up. Then you can enjoy the events you do choose to attend and eat, drink and be merry!