Countdown to Christmas – Five Top Tips to Get in Shape

Christmas is coming, along with that niggling feeling that you’ll gain more than just a few Christmas gifts. The fun-loving half of your brain can’t wait for the parties, the indulgent food and the time off, but the other half is already calculating the extra pounds you’ll have to battle with in January. By making some smart choices before the festivities begin, you can fit into all those dazzling Christmas outfits and still have room to indulge without causing too much damage for the coming year.

This doesn’t mean resorting to crash diets—those are more likely to strip away muscle than fat, leaving you feeling drained and looking gaunt. Instead, there’s a far more effective approach. The key to achieving a radiant glow and a toned body is combining balanced nutrition with the right exercise plan.

Get ready to try out our five top tips for a pre-Christmas shape-up:

1.        BREAK YOUR FAST!

Despite all the hype around fasting in its various forms, there is still good evidence to show that having an early breakfast leads to better weight control than skipping breakfast, especially if you have an early dinner the night before.¹ Breakfast is still considered an important way to promote efficient metabolism and maintain a healthy weight. What you eat at breakfast also makes a difference. Go for a protein-rich breakfast rather than sugary cereals. Eggs or beans on whole-grain toast are examples of great tummy fillers and natural appetite suppressants. Ideal to keep you going right through to lunch.

2.        TRY THE MEDITERRANEAN APPROACH

Tap into the Mediterranean way of eating by taking your biggest meal at lunchtime. Evidence suggests that a lighter dinner is more beneficial for weight loss because it aligns better with metabolic processes that favour calorie burning earlier in the day. According to research, late-night eating is linked to slower weight loss, increased fat storage and obesity.^2,3Interestingly eating your lunch early, around 1 pm also promotes more effective weight loss than eating it after 3 pm.Late eating is shown to decrease glucose tolerance, resting energy expenditure, and carbohydrate burning compared to eating earlier in the day.⁴

3.        DELIVER A PROTEIN PUNCH

If you’re determined to shape up, you need to include protein with each meal. Protein helps your muscles to tone, repair and recover better after exercise. Protein has the added advantage of keeping you fuller for longer and curbing cravings. Boosting your protein intake is simple—just add a scoop of collagen protein powder to your favourite recipes or smoothies. Whilst you’re keeping hunger at bay you’re also supporting healthy skin, giving you that radiant Christmas glow you’re aiming for.

4.        KEEP YOUR APPETITE UNDER CONTROL

Keeping your hands off of all that delicious party food leading up to Christmas is a major feat and takes an enormous helping of willpower. However, you can turn to two natural solutions for managing your appetite:

Coconut oil - contains medium-chain triglycerides (MCTs), a unique type of fatty acid that is rapidly burned for energy instead of being stored as fat. MCTs also influence appetite hormones, helping to reduce food intake,^5,6making them a valuable addition to a weight loss plan. You can enjoy the benefits of MCTs by swapping your usual cooking oil for coconut oil, which pairs perfectly with curries, soups and stir-fries. Using 1 to 1.5 tablespoons a day won’t interfere with your weight loss goals as long as you keep your food portions moderate.

Multi-strain probiotics – can significantly aid in managing appetite and weight. Your gut microbiome is closely connected to nutrient sensors in the digestive system, which release hormones and substances that regulate hunger.⁷ Research indicates that probiotics can enhance appetite-balancing hormones, helping you to feel fuller and eat less.⁸Additionally, multi-strain probiotics have shown benefits for blood sugar control, making them a valuable component of any weight management plan. Their diverse strains work synergistically to promote a healthier gut and better appetite balance.⁹

5.  FUEL YOUR METABOLISM      

   To burn fat, lose weight and stay up all night partying, your body needs nutrients that support a healthy metabolism. This means maintaining a varied diet. Foods like leafy greens, whole grains, nuts, seeds, legumes, meat, fish, dairy, and eggs provide essential nutrients such as magnesium, zinc, niacin, and vitamins B1, B2, B5, B6, and B12—all of which play a key role in energy metabolism.

Make Time For Exercise

Recent research suggests that high-intensity exercise can be more effective at reducing hunger levels than moderate exercise, particularly for women.¹⁰ However, any form of exercise is beneficial for health. Even moderate exercise helps to lower the risk of conditions like diabetes, depression, high blood pressure, osteoporosis, muscle loss, and obesity. Both approaches have their benefits, so finding what works best for you is key.

Aim to dedicate at least 30 minutes each day to an activity that makes you feel good. Whether it’s a brisk lunchtime walk, an early morning gym session, or a fun dance workout, the key is to get moving. Raising your heart rate and boosting circulation brings countless benefits: it lifts your mood, clears your mind, strengthens your muscles, and keeps you motivated to stick with your healthy eating plan. It’s a win-win!

Example Meal Plan 

Written by Jacqueline Newson BSc (Hons) Nutritional Therapy

Editor: Alejandra Toro, Pshychologist, MSc Nutrition and Behaviour 

REFERENCES

1.         Luciana Pons-Muzzo, Rafael de Cid, Mireia Obón-Santacana, Kurt Straif, Kyriaki Papantoniou, Isabel Santonja, Manolis Kogevinas, Anna Palomar-Cros, Camille Lassale. Sex-specific chrono-nutritional patterns and association with body weight in a general population in Spain (GCAT study). International Journal of Behavioral Nutrition and Physical Activity, 2024; 21 (1) DOI: 10.1186/s12966-024-01639-x. 

2.         Lopez-Minguez J, Gómez-Abellán P, Garaulet M. Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk. Nutrients. 2019; 11(11):2624. https://doi.org/10.3390/nu11112624.

3.         Berg, C.; Lappas, G.; Wolk, A.; Strandhagen, E.; Toren, K.; Rosengren, A.; Thelle, D.; Lissner, L. Eating patterns and portion size associated with obesity in a Swedish population. Appetite 2009, 52, 21–26.

4.         Lopez-Minguez J, Gómez-Abellán P, Garaulet M. Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk. Nutrients. 2019; 11(11):2624. https://doi.org/10.3390/nu11112624.

5.         St-Onge MP, Mayrsohn B, O’Keeffe M, Kissileff HR, Choudhury AR, Laferrère B. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. Eur J Clin Nutr. 2014;68(10):1134-1140. doi:10.1038/ejcn.2014.145. 

6.         Hannah Coleman, Paul Quinn, Miriam E Clegg Medium-chain triglycerides and conjugated linoleic acids in beverage form increase satiety and reduce food intake in humans. Nutr Research 2016 Jun;36(6):526-33. doi: 10.1016/j.nutres.2016.01.004. Epub 2016 Jan 23.

7.         Yu, M., Yu, B., & Chen, D. (2024). The effects of gut microbiota on appetite regulation and the underlying mechanisms. Gut Microbes, 16(1). https://doi.org/10.1080/19490976.2024.2414796. E

8.         Cerdó T, García-Santos JA, G Bermúdez M, Campoy C. The Role of Probiotics and Prebiotics in the Prevention and Treatment of Obesity. Nutrients. 2019 Mar 15;11(3):635. doi: 10.3390/nu11030635. PMID: 30875987; PMCID: PMC6470608.D

9.         Ahire JJ et al. Effect of multi-strain probiotic (UB0316) in weight management in overweight/obese adults: a 12-week double blind, randomised, placebo-controlled study. Beneficial Microbes: 10 (8)- Pages: 855 – 866. https://doi.org/10.3920/BM2019.0052. F

10.      Kara C Anderson, Tana Mardian, Benjamin Stephenson, Emily E Grammer, Macy E Stahl, Nathan R Weeldreyer, Zhenqi Liu, Kaitlin M Love, Sibylle Kranz, Jason D Allen, Arthur Weltman. The Impact of Exercise Intensity and Sex on Endogenous Ghrelin Levels and Appetite in Healthy Humans. Journal of the Endocrine Society, 2024; 8 (11) DOI: 10.1210/jendso/bvae165.

11.       CDC. Healthy Weight and Growth. Physical Activity and Your Weight and Health.