5 tips to survive the Christmas holidays – XXLNUTRATION

We are in December, also known as the month of holidays. Or, to be even more precise: the month in which no physical goal is achieved! This period is often marked by an intense professional activity, many meetings with friends and holes and do not forget visits to the gym! Because of this frenetic period, training and in particular a healthy diet often go to the background. However, this is not just translated into less satisfactory results. In practice, this often means that months of progress are destroyed in just one month! Not only is it terribly a sin, but it is also very easy to avoid, even if you may not think about it when you are at the table, a full belly. In this blog, we show you how to do otherwise with 5 tips to survive Christmas as I preserve your fitness!

Advice n ° 1: Prepare you

A good preparation is half the battle. However cliché this sentence can be, it is undoubtedly the truth! In December, the days when you don’t follow your food program are relatively numerous, but fortunately these days are fixed! The year -end celebrations take place every year on the same date, which means that it is easy to prepare.

Are you in a dry phase to reduce the fat mass rate? So respect your food plan for most of the month, as you usually do. In the previous days and depending on the great holidays, you can choose to slightly reduce the calorie intake. Doesn’t this cause muscle mass loss?! Do not panic, this loss will not occur so quickly. Also, a few days later, you will eat enough, so everything will be fine! If you are in preparation for a competition, things can be a little more complicated, but in this case, let’s assume that the holidays do not disturb your food program.

Are you in the dry mass socket to earn muscle mass? Keep in mind that during holidays, you will probably eat much more than usual. The solution, as for dry, is simple: slightly reduce the intake of calories on the previous day (i) and according to these meals to avoid taking 5 % fat in a month!

Tips n ° 2: Plan the registration sessions

December is already a demanding month, you could also train less and have fun! This is the example of incorrect reasoning, but that’s what most people think. Since you are less severe with your diet, you have the perfect excuse to train less. Without realizing it, transform a small problem into a much bigger problem!

Training several times a week contributes considerably to energy expenditure, especially if you do not have physically active work or if other physical activities are not done. Although bodybuilding, muscle mass loss is excluded from bad diet and a lack of training can have a direct negative effect on daily energy expenditure. As everyone knows, muscle mass consumes more energy than fat, so make sure not to lose it!

In addition, bodybuilding improves insulin sensitivity and distribution of nutrients, two aspects that should not be underestimated. What conclusion can we draw from it? Train, especially if a big party is scheduled in the evening! You may be attempted to skip training thinking: «I will be alcohol, so it doesn’t make sense to train», but to agree on the fact that your need for energy will be much lower and that the risk of fat accumulation increases. Do you need motivation to train? Consult our blog where we share 13 suggestions with you!

Do you really not have time or energy to go to the gym? Today there are many outdoor or indoor exercises you can do from home. In this way, some additional calories are burned during the holidays by stimulating muscle growth.

Suggestion n ° 3: make the right choices

Participating from its diet is generally perceived as a negative point. If you jump a chicken rice meal, the day already seems lost. This way of thinking is wrong and can considerably sabot your progress because it makes you choose less healthy foods instead of the best possible option.

The good news during the year -end celebrations is that in general you will not end up in McDonalds or in another fast food, but that most families find themselves rather around a Pierade or a fondue. If you think about it, these meals are not so bad, provided that it shows common sense.

So instead of filling yourself with wand with herbs butter, you can make pondened choices during the Pierade or the fondue! The meat (lean) is often present in abundance, with choices such as the chicken or turkey network, the mignon pork fillet and lean beef meat such as the net. Also make sure not to ignore vegetables and do not overdo it with sauces like mayonnaise. You will discover that holidays for the holidays can also be balanced.

If you intend to make your meals a little healthier, remember to replace certain usual products with lightened versions. For example, try our light sauces, add a little syrup of 0 % to your desserts for more flavor and use our perfect kitchen spray for a healthier kitchen.

Council n ° 4: moderate alcohol consumption

The end -of -year celebrations are synonymous with conviviality and, for many people, conviviality goes hand in hand with alcohol consumption. It is therefore not surprising that we consume more alcohol during the Christmas holidays, even if a drink or two from time to time is not a problem, things are violating when you have already eaten too much and start drinking without moderation. Alcohol contains 7 kilocalories per gram and we are honest: after two glasses, it is difficult to stop. If we add to this the fact that the body breaks down alcohol as a priority, it is obvious that the three baguettes of bread with butter herbs will find themselves directly in fatty reserves. In addition, the body gives priority to alcohol degradation and it is therefore more likely that fat -rich foods accumulate in the body.

Drinking a drink at Christmas is therefore not a problem, but knowing how to moderate how you usually do. You really don’t need to empty this bottle of wine alone, even if, after a few glasses, you think it’s your life mission.

Do you prefer cocktails? In this case, it preferably uses blinds without sugar to prepare them. You will save 100 kcal for glass!

Tips n ° 5: Keep a good attitude

Now that we have listed all the wise choices, only one trap has remained: your attitude. The wrong choices are generally not made for lack of alternatives, but because you have already convinced yourself that everything will fail and then act accordingly. If, from 1 December, you tell you that this month it will be a failure, it will be inevitable to change it and not only during the Christmas holidays, but throughout the month! After all, you convinced yourself that this is a great failure, so why continue to make efforts?

Avoid this attitude and consider December like any other month. Focus on your physical goals and try to get closer to us a little more every day. You will discover that December is not so terrible. In the days when you can’t really escape a dinner, you just have to follow the advice from 1 to 4 and you will no longer have reason to worry!