How to manage your diet at Christmas and New Year?
In this article, we'll explore three fundamental aspects to avoid ruining your diet and your performance: adapting your training away from your usual gym, managing your diet intelligently, and - an often overlooked but crucial aspect - the psychological approach to adopt.
Because yes, the key to a successful end-of-year festive season in terms of sport lies in a global and reasoned approach.
- Fundamental balance : The festive season is an exceptional time, but it's not one that will compromise months of training with a balanced approach.
- Morning training : Favour a session on the morning of festive meals to optimise insulin sensitivity.
- Adapted Programme Alternate bodyweight push/pull sessions with 3-4 sets of 12-15 repetitions to maintain training volume.
- Effective HIIT 15-20 minutes of HIIT with 30 seconds of effort alternating with 30 seconds of recovery is enough to keep the metabolism active.
- Protein Breakfast : Maintain a protein-rich breakfast on festive days rather than "saving space".
- Plate composition Eating well: Favour lean proteins (turkey, seafood), fill half your plate with vegetables and limit starchy foods to a quarter.
- Alcohol management Apply the "three glasses of water, one glass of alcohol" rule and opt for champagne (in very great moderation) rather than sweet cocktails.
- Flexible Routine Adopt the 80/20 rule: maintain 80% of your habits while allowing yourself 20% of flexibility.
- Reinforced hydration Increase your intake of water and green tea between festive meals to promote natural detoxification.
- Mental Approach Think of this period as a regenerative break rather than a break in your sporting routine.
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The end-of-year festivities represent a real challenge for sports enthusiasts, sometimes combining a move away from their usual gym with the many temptations of gastronomy. The good news is that there are effective strategies for keeping fit while making the most of these precious family moments.
As fitness enthusiasts ourselves, we understand your dilemma perfectly, because we've been there and are still going through it.
Every year, we see many sportsmen and women worrying as the festive season approaches, fearing that they will lose the precious gains they have made over the months. This can be a particularly tricky time of year for sportsmen and women. weight training and fitness enthusiasts.
We can still remember our early years when we imposed drastic restrictions on ourselves during the festive season, sometimes spoiling these moments of sharing. Experience has taught us that there is a middle way, allowing us to reconcile pleasure with staying in shape.
Let's start by looking at how to adapt your training routine...
How can you stay active away from your usual gym?
The end-of-year festivities often mean family reunions, and sometimes a move away from your gym. But don't let this stop you from continuing your physical activity.
We know how unsettling it can be to get out of your routine, but these periods can even become an opportunity to explore new approaches to training.
An effective bodyweight programme
Here's a routine that we've tried and approved: alternate sessions of pumps (classic and decline push-ups, chair dips) and pull-ups (pull-ups if you have access to a bar, or even a street-workout park nearby, otherwise reverse rowing under a solid table).. Add leg exercises such as squats, lunges and kicks. hip thrust on the floor. Squats seem too easy, you need weight? try the pistol squat (a one-legged squat), you may need more help than extra weight.
Cardio reinvented
Le HIIT (High Intensity Interval Training) is our best ally over the festive period. Not only is it effective in keeping you fit, it also requires very little time.
In our team, we like to alternate between 30 seconds of maximum effort (burpees, mountain climbers, jumping jacks) with 30 seconds of active recovery. (A 15-20 minute circuit is enough to keep your metabolism active).
Dynamic family activities
Turn family time into opportunities for physical activity:
- Organise post-meal digestive walks, gradually increasing the pace
- Offer improvised dance sessions (excellent for cardio and family cohesion)
- Introduce mini-competitions of sheathing or squats
Applications and youtube channels
A number of free applications, such as Nike Training Club and Freeletics, offer excellent bodyweight programmes.
Many YouTube channels also share complete sessions adapted to bodyweight or Hiit.
We've got "moving", now we're going to move on to the ultimate temptation, "eating".
How can you manage your diet intelligently over the festive period?
The training part is the easiest, as you're often on your own. The meal part requires a bit more mental fortitude, as the group effect and the jovial side of things can blow your objectives out of the water.
Preparing for festive meals
Reduce the calories you consume during the day as much as possible.
How do you go about it?
It's simple:
- Stay busy to avoid the urge to snack.
- Choose meals and snacks rich in protein and fibre. This combination will help you feel fuller for longer.
- Stay activeFor example, by taking at least 10,000 steps in a day.
If you're feeling the urge to nibble, a large cup of hot tea can help soothe your cravings.
Some people also prefer to fast and save all their calories for the evening meal. However, this method is not suitable for everyone, as some people risk overeating during this meal.
The essentials Choose the approach that suits you best!
How do you put together a sports party plate?
For a typical Christmas meal, we recommend following 2 rules. Don't refill your drinks, and don't drink any soft drinks containing sugar.
- Start with seafood, turkey or smoked salmon (pay attention to the portion size for salmon), which are rich in protein and a good source of vitamins. in essential fatty acids
- For the main course, opt for turkey or capon. (remember to remove the skin) and fill half your plate with side vegetables
- Limit starchy foods (chestnuts, dauphine apples) to a quarter of the plate (about the size of your closed fist)
- For the log, allow yourself a reasonable portion at the end of the meal when you are beginning to feel full.
For must-try dishes :
- Foie gras: opt for a thin slice on cereal bread rather than brioche bread
- Sauces: ask for them separately to control quantities better
- Cheeses: opt for goat's or ewe's milk cheeses, which have fewer calories than full-fat cheeses.
The question of alcohol
We've already told you about it, but alcohol is the enemy of bodybuilding and athletes. But if you really want to commemorate this moment with your loved ones, we recommend the "three glasses of water, one glass of alcohol" alternation, and prefer to recommend champagne (which has fewer calories) to cocktails. (One glass of champagne = approximately 95 kcal). Remember, hydration is key.
Between festive meals
Maintain a diet rich in protein and fibre between festivities. Our protein bars are an excellent snack for controlling hunger. Increase your intake of water and green tea to promote natural detoxification.
Finally, let's move on to the psychological aspect, often overlooked but fundamental...
How do you keep your sanity over the festive period?
The psychological aspect is often the biggest challenge of the holidays. Guilt and stress can quickly spoil these precious moments.
Accepting the exceptional nature of celebrations
Just relax and understand that a few days' change in habits will not compromise months of training.
What's more, we advise our athletes to see this period as an opportunity to develop their skills. regenerative breakfor both body and mind.
Avoid extremes
The 'all or nothing' syndrome is the number one enemy of sportsmen and women over the festive period. We encourage you to adopt a flexible, responsible approach: maintain your best habits (such as training) while allowing yourself to make sensible splits. (80% of rigour, 20% of flexibility).
Dealing with social pressure and teasing
Our solutions for dealing with "Come on, just a little bit more" or "Rolala, they're so serious":
- Prepare kind but firm answers, sniper punchlines...
- Offer to share a portion rather than refuse outright
- Concentrate on what you can eat rather than what foods and drinks you are going to restrict yourself to.
And finally...
At Dix, we're convinced that the festive season can be approached calmly, even if you're a sportsman.
Our balanced approach, explained in this article, combines adapted trainingWith a balanced diet and a calm mind, you'll be able to make the most of the festivities, your family and, of course, your presents!
And to help you through this special time, you can always add our Premium Fat Burnerspecially formulated with 10 natural active ingredients, including L-Carnitine to optimise the use of fat as a source of energy and Guarana to keep your metabolism active.
Don't forget that long-term regularity is much more important than a few occasional lapses. Make the most of these moments of sharing while staying in line with your objectives.
