How To Reduce Weight Gain Over Xmas: 3 Best tips

For the average human, some weight gain over the festive period is inevitable.

But do not undo the hard work you have already done up-to this point and give yourself a mountain to climb early in 2021.

You can make a headstart on the competition and save yourself a lot of time and effort in January, by not over indulging during the next few weeks.

It doesn’t need to be hard either.

You can still enjoy your Christmas meal, chocolates and some alcoholic beverages without gaining any weight and not going to the gym either.

1. Intermittent fasting

Intermittent Fasting: How To Do It Safely And Effectively

By reducing the times you allow yourself to eat, this nutritional habit has endless health benefits.

More importantly, you can eat, drink & be merry, guilt free.

The most popular and recognisable form of IF is 16:8.

16 hours – No calories

8 hours – Eating window

2. Walk 10000 steps a day

10000 steps equates to around 90-120 minutes of uninterrupted walking.

I am a pioneer for walking and recommend it to absolutely everyone, no matter what their experience level is and I include it within almost all training programmes.

The benefits are almost boundless.

I would recommend choosing one of the following methods and deciding on the most suitable to fit around your schedule:

  • One 90-120 min walk before you eat your first meal
  • One 45-60 min walk in the morning before your first meal and one 45-60 after your afternoon meal

3. Eat big/Eat small

If you want to go all out on Christmas Day then you absolutely should. You work your ass off and 2020 has been difficult for obvious reasons. Treat yourself.

A procedure I have always followed when going all out on a big day of consuming calories, is to eat big then eat small.

What I mean by that is,

If I consume a substantial amount of food/drink one day then I know to lower the calories a bit the following day.

Or you could decide to eat less on the day, or days, leading upto Xmas day if that’s when you know you will be likely to let the brakes off a bit.


Do you need to count calories?


We are escaping work for a while to be with our families and friends. We aren’t counting how many calories are in our Xmas dinner this year.

Use your intuition.

Skip breakfast the next day.

Do not keep unwrapping chocolates and putting them in your mouth. Put them away and be a bit more mindful.

You know when you are being greedy.

The responsibility is on you for this one.

How To Lose Weight: Without Counting Calories

>>For more information, posts, training programmes and training tips visit my website

Published by Thomas Jackson Smith

Personal Trainer. Qualified Strength and Conditioning Coach, Exercise Referral specialist, Football coach and entrepreneur. Interested in health and fitness, exercise prescription, football, nutrition, injury prevention, recovery and mindset improvement. Any views are my own and from my own experience. Looking to build links within the blog community, replying to feedback and offering support so we can learn and grow together!

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