“Failure to plan is planning to fail”*

Wednesday, 25 November 2015, By Damian Glynn

Too often I see so many people achieve some fantastic weight loss results through the year, only to put half of it back on over the Christmas period - does this sound familiar?

It is that time of the year again where everything and everyone goes a little silly, the time to relax, unwind and enjoy the hard slog of a year and now time to celebrate yet another year, but what does that mean for your weight, fitness and health? How can you avoid falling into the trap that so many people do each year where they gain an extra 2-5 kilos.

What if that doesn't need to be you this year?

The top 5 tips to make sure you stand a chance over Christmas are:


To often I find clients set weight loss goals over this period only to really let themselves down, lose motivation and faith in themselves and stop all together and before too long gain all the weight that they worked so hard getting off piles back on and before too long its July already and you are in worse shape than you were last November.

It is so important to be realistic in your goal setting over the holiday period. Don't get me wrong I have seen few achieve weight loss over this time however it takes a tremendous amount of will power and discipline as well as sacrifice to do so, and if you are like me and love to let your hair down a little with the Christmas parties then make sure you are honest about it so that you can set measurable exercise goals that you KNOW you can stick too.


I am not sure about you but when I am out of routine the last thing I can think of doing is scheduling in appointments and the ones I do I generally find so hard to stick to. So, what I have found is if I make a small commitment to start every day with a walk outside and throw in a few short 100m sprints as hard as I can to increase the heart rate followed by a set of max push ups then I know that at least I am being conscious about moving and this can give you the best chance to burn through any excess energy I may be in taking.


As the partying increases so should the water intake. On average our bodies are made up of 60% water. When we start to move less, drink more alcohol, then the hydration in our bodies will decrease leaving our organs very parched, this will slow the whole efficiency of your system to be able to rid of any of the toxins that we consume which then will have a massive impact on your body's metabolism to burn any excess carbs and fats. So how do we know when we have drunk enough water? You should urinate at least 6-8 times a day and your pee should be clear.

A great strategy I find is, to always carry a water bottle around with you.


Be mindful that the 'silly' season has to end and reality has to start. How many times have you said, "I am going to start Monday?" and when Monday comes around your energy and motivation is so low from the big weekend that you have had that Monday turns into Tuesday which turns into Wednesday which turns into the following Monday.

This can be such a vicious cycle so to avoid this make sure you plan in an actual date, we are so much better with dates, like a birthdays we make so much more of a commitment to celebrate when we have it in our calendar- you can even add it into your calendar with a countdown to keep reminding you.

as a bonus tip; make sure this date is your goal session, this will ensure you can re inspire yourself into the new year and avoid the mentality of, "I'll get back into exercise and eating better after I start work again" only to wait until everything settles down, cause let's be honest, things never settle down, there is never a right time. The date is to keep you accountable to starting.


Now if we are being honest we don't eat out every meal of the holidays and there are many meals that are very much in our control however for some reason when we have the mindset of "oh it's Christmas" we drop the ball at every meal as we take a very perplexed attitude towards our eating habits over Christmas.

If you are like most people then breakfast and morning tea are generally the easiest to plan, so focus on making healthy choices for these two, even fill out your food diary for one meal a day, this small habit will keep you consciously aware of your health and will continue to remind you that your health doesn't have to take a break, and filling one or two meals into your VVT is pretty easy, isn't it?

In closing, I hope you find these tips super easy and run with them - you don't need to apply any pressure over this time, in fact it can be super easy when planning a head and you never know, if you commit to these little rules you may even lose a few kilos but hey, make sure you remember that it's not all about the scales but more so about small behavioural changes. Those small habits can make a drastic difference in the long run.

Good luck and I hope you have a very enjoyable and healthy Christmas.


*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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