Try getting fit and not fat, this Christmas

The festive season is upon us, and that usually means diet debauchery, abandoned fitness regimes and six-hour TV marathons.

50-90 per cent of the weight people gain on average in the western world occurs in the six weeks from the end of November to the beginning of January. And on average, people do not lose the majority of the weight they gain over that period.

It’s not just “one big meal.” It’s a series of meals, which are much more calorie dense than usual, and all the little “go on, one won’t hurt you” treats. And people consume more calories the more people they’re around. If you eat alone, you eat less. If you eat with your partner, you eat more. If you eat with a group, you eat even more.

But it doesn't have to be this way. I’m NOT saying you shouldn’t enjoy meals with your friends and family during the holidays. But with a little forward planning and a smidgeon of self-discipline, it is perfectly possible to enjoy a happy Christmas and enter the New Year feeling fit, not fat.

There are dozens of reasons to stay active this Christmas but here are just ten to think about:

1.  Use it or lose it. We all need a break from training from time to time, but after just three weeks of inactivity your VO2 max (the measure of your aerobic fitness) can drop by up to 20%. You’ll also be less able to cope with lactic acid build up in your muscles and may have reduced blood volume.

2.  If you stop exercising and eat more, you will put on weight. On a training break, those who strength train won’t put on weight quite as quickly as those who only do cardio but you’ll still be expending fewer calories which can only tip the scales one way. Put simply, if you’re going to be consuming more over Christmas, the best way to ensure you minimise the damage is to keep training.

3.  If you plan it right, you’ll have more time to train. This might not be true in the run up to Christmas, especially if you have a job which is hectic in December but if you have a little extra time off work this season, use it. Get out more, even if it’s just for a walk.

4.  Christmas fayre has the potential to boost your nutritional intake and it doesn’t all have to be booze, sweets and puddings. There’s plenty of protein around at Christmas not to mention a variety of healthy fruits, vegetables and nuts. So make the most of the season’s food to fuel your training.

5.  Get ahead of the crowd. Olympic legend Daley Thompson once said: “I used to train on Christmas Day because I knew the competition wasn't.” I know it’s easier to address your fitness goals and Christmas weight gain in the new year, but everyone else will be doing that too.

6.  Instead of dreading the inevitable first visit to the gym, or first run of the year, get some preparation in now to clear the path. Just 10 minutes a day of body weight exercises will help prepare you for stronger work in January or if it’s running you’re after, get walking or jogging slowly for 15 minutes per day - now. Don’t wait until January 2nd.

7.  It takes time to turn your body into a fat burning, fitness machine. The fitter your body is, the better equipped you are to burn fat as fuel (this is to do with the way your body processes glucose). Another great reason to start now and not wait until January.

8.  Keeping up regular, daily exercise can play an important role in helping to maintain a healthy immune system. When you exercise, your white blood cells - the ones that fight infections and viruses - travel through your body faster and do their jobs better. And you don't have to run a marathon, either. Just 30 minutes of moderate cardio like walking, swimming, biking or running each day will do the job.

9.  December is one of the quietest times of the year in gyms and fitness classes. Make the most of it. It’s also the cheapest time of the year to join a gym, so don’t wait until January. My top tip for a bargain gym fee would be to keep the sales team waiting until nearly the end of the month. Don’t accept their first offer.

10. Get a Vitamin D boost. Sunlight is at a premium at this time of year. If you can get outside to train, or even just for a walk, before midday you’ll get a mini dose of Vitamin D. Morning sunlight is also one of the most effective ways to improve your circadian rhythm and sleep.