Back In MotionHawthorn

According to Nutrition Australia, Australians gain on average 0.8-1.5kg over the Christmas period. This may not sound too bad, but researchers have identified that weight gained over the holiday period is rarely lost (1).

1. Avoid overeating. Let's face it, over Christmas this is easier said than done. Watch your portion sizes. If your will power is weak and you know you will want to finish everything in front of you, use an entrée plate instead of a dinner plate. That way you are much more likely to eat less.
2. Stay active. As Physiotherapists this is probably our biggest piece of advice! Keeping up some form of physical activity will not only help to burn off those extra calories consumed, but it can also help to reduce stress and anxiety during this busy time (you can't choose your relatives!....joking)
3. Limit your alcohol consumption. Excessive alcohol consumption can contribute to weight-gain and a range of other negative health concerns. Be careful with top-ups. Topping up your glass can lead to you losing count of the amount you have been drinking. Finish one glass before accepting a top-up. Alternate your drinks- one alcoholic drink with one non-alcoholic drink such as water.
4. Take time to relax. Stress and anxiety are very common during the holiday season. Being stressed can have a serious effect on your health and wellbeing. It’s important to remember to take time to do the things that you find relaxing. This could be reading, meditating or exercising. Put 30 minutes aside and make this a priority in your day. You'll enjoy your time off more!
5. Get enough sleep. Getting a good night’s sleep is essential to allow the body to heal damaged cells, boost your immune system and recharge your heart and cardiovascular system for the next day. Poor sleep can also increase your appetite, making it even harder to resist that extra plate of food. Click here for more information on good sleep hygiene.

1. Foodsense. Consumer Reports on Health: Dodge holiday weight gain without missing the merriment. Dec 2002