7. Full of Christmas Cheer and Turkey

If you are following a weight loss program or working on keeping your weight stable, the Christmas holiday can be a challenging time with all the temptation of the celebration foods available.
It is good to remember that the holiday period is about enjoying yourself and that the main focus shouldn't be on the food, but for the weight conscious among us, a plan is required to ensure that over indulgence doesn't leave us feeling defeated.

You shouldn't restrict yourself from eating what you desire, but you should manage it so that you are in control. Keep your portion size small for those dense, calorie packed foods.
You could decide on what days you will allow yourself to indulge, for example Christmas day, Boxing Day and that New Years Eve Party. You could even write a general list of what you will allow yourself on those days and if you don't already keep a journal of what you eat, maybe you could do so over this celebration period.  It will allow you to keep a check on what you're eating - don't forget to include alcoholic drinks on this list - there are 7 calories per gram of alcohol!

If you've been monitoring what you eat, you will have some idea of the added calories that you will consume and if you exercise you will know approximately how much physical activity will be required to burn off those extra calories.

Below is a guide that shows you approximately how many calories are burnt after an hour of performing the activity.  Calorie burn is calculated by the activity performed and your personal weight. The chart shows activities performed by someone weighing 150lbs. If you weigh less than this your calorie burn will be less and if you weigh more than 150lbs, you will burn more calories than shown on the chart and the harder you perform the activity the more calories you will burn.

Some Other Useful Tips

• Start each day with a healthy breakfast containing fibre and slow carbohydrate, like porridge, grated apple, cinnamon  and remember to drink water, this will make you feel full and should keep hunger pangs at bay until lunch time.

• If you you are going out for lunch, have a small snack of an interesting leaf salad with your favourite berries and seeds before you leave and this will help you to keep your temptation in check and not overeat. You could always take a salad tub with you, if you are going out for the whole day and are unsure whether a lighter calorie meal will be offered in the evening.

• Don't get so busy that you forget to eat at your regular times as you may find yourself picking at little calorie bombs in between meals.

• Fill your plate only with food you really want to eat, keep portions small and help yourself to seconds if you feel that you want to.

• Try and avoid foods of the carb/fat mix, like pastry, biscuits, cake - these foods pack calories, raise blood sugar and insulin levels high  immediately and leave you craving for more of the same foods.

• Limit the amount of alcohol you drink, have low calorie drinks and sparkling water as an alternative. Limit fruit juice as it packs high levels of sugar - you could dilute it with cold sparkling water, a slice of fruit and a cocktail umbrella for a low calorie cocktail.

• Keep Moving, go for a family walk, dance, play physical games.

• Remember - Calories eaten, if not burned in physical activity, will be stored as body fat

Don't forget the reasons why you started on a healthy eating plan, or why you don't want to gain much weight over the holidays.

Keep Focused, Keep Motivated, but most of all Keep Happy - You can do this!


Theresa and Club Motivita would like to take this opportunity to wish you a very 

Happy Christmas and a peaceful New Year!