By ensuring you have a nutritious, protein based breakfast the following day, you put yourself immediately back on track.
Although people have a tendency to blame their Christmas lunch for the majority of weight gained over Christmas, we can’t ignore the nutritional benefits of all the seasonal ingredients packed into this one meal.
Turkey is both low in fat and packed full of vitamins and minerals such as iron, zinc, potassium and phosphorus; and vitamin B6 and niacin, which are essential for the body’s production of energy.
Brussel sprouts are surprisingly high in protein for a cruciferous vegetable and contain large amount of vitamin C and vitamin K. They also have cholesterol lowering properties.
Carrots contain carotenoids which act as antioxidants to reduce the effects of free radicals. They are also packed full of fibre which supports digestive tract health and have been associated with lower risk of colon cancer.
Cranberries are very high in antioxidant content. They also contain polyphenols which are said to reduce the risk of cardiovascular disease by preventing platelet build up and lowering blood pressure via anti-inflammatory mechanisms.
In order to ensure it’s a Christmas meal at its healthiest, make sure not to use excessive oil and salt when cooking, load your plate with vegetables first and be sure to monitor your portion sizes.
As well as keeping up with your nutrition, it is equally as important to stay active, though you might find your usual training schedule interrupted. Rather than sticking to a strict routine, go for a long wintery walk with your family, to ensure you stay active without sacrificing quality family time.
Finally – despite the hectic social schedule, be sure to get enough sleep! Sleep duration is directly associated with leptin, a hormone produced by fat cells, which signals satiety to the brain and reduces appetite. Restricted sleep decreases the production of leptin, leading to an increase in appetite despite no change in routine when awake. Research has shown those who get between 6-8 hours of sleep a night are more likely to see results in terms of weight loss and muscle gain.