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The festive season can help remind us about the joy of sharing food, spending time with friends and family, and the importance of including those who may otherwise be spending Christmas alone – but central to most of our Christmases is festive foods and drinks!

However, we also know that the indulgent foods we tend to eat between the office parties, through Christmas day, to the celebrations over New Year, can make festive period to be somewhat of a challenging time to eat well.

Research shows that with the extra calories consumed across all of the celebrations during the festive season, we can gain on average around 1kg (roughly 2lbs) and in reality it could be 2-3kgs if we add water retention and some residues on top of their calculations. But don’t worry, it is possible to eat, drink and be merry without over doing it!

So with that being said I’m gonna give you some practical strategies that will keep your physique in shape, without any regress.

Christmas Dinner on Holiday HD Wallpaper | HD Wallpapers

The first thing you can do is to set your calories to the maintenance.

Because in this way you will keep your current weight and bodyfat percentage. And for example, if you we’re on cutting phase for a while, you will feel a decent increases of calorie in order to enjoy the foods that you like.

Another trick is to focus more on whole nutritious dense foods.

Add something green along with… because are very low calorie intake, you will add a lot of volume, which will lead to a satiety sensation and reduce cravings.

Another strategy that can be used is intermittent fasting.

Time is your friend in terms of calories and food. By doing intermittent fasting, you will avoid to consume your calorie budget in the morning and you will keep all your calories for the second part of the day. In that way, you will make late night dinner with friends and family to be more permissive while not screwing all your work in the GYM.

And the last but not least: reduce variety not the quantity.

Studies show that calories increases almost linear with variety of foods. In the past, this instinct was formed in order to not get nutrients deficiencies. Now this instinct goes against us, because if you see a lot of variety, you will tend to taste all of them, but if you will see two or three types of foods, you will say ”for me is enough”.

In conclusion: don’t commit food abuses, focus on low calorie foods as much as you can, and don’t forget to enjoy this period with those that you love, because is only one time/ year.

Merry Christmas everyone!

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I started my fitness career in the begining of 2019. ”Johnny” is my real name adapted in english, and ”Rhino” is my nickname. My mission is to erase all the old myths about nutrition and fitness like: 6 meals/day, tons of cardio for fat loss, type of foods(healthy food/bad food), etc. I entered into the fitness industry because I wanted to lose fat and ”specialists” arround me couldn’t help me. I don’t mean they don’t even try, but all the things that I learned from them was ”Broscience” and it didn’t work very well for me. So I started my fitness journey alone and I learned as much as I could in order to lose fat and reveal my muscle and also anytime I got some news imediatly I helped all the gymbros in my gym. Now I want to help as many people as I can, to reveal their physique potential . Everyday I’m searching for new studies to complete my information in order to improve the results of my clients and mine of course. ”No citzen has a right to be an amateur in the matter of physical training. What a disgrace it is for a human to grow old without ever seeing the beauty and strength of which his body is capable.” -Socrates

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