A dietician and personal trainer explained exactly how you can shred for Christmas in the 18 days to December 25 and why you should always eat a high-protein snack an hour or two before an event.
Sydney’s Susie Burrell and Leanne Ward said the most important thing to remember about Christmas is that ‘it’s a day or two, not a whole month’ – and you have to think about what you eat and do Consequently.
“There are a few things we do every year to make sure we don’t blow up a lot in December,” Susie told FEMAIL.
The pair shared their wholesome tips and tricks.
A dietician and personal trainer shared exactly how you can shred for Christmas in the 18 days to December 25, and the simple tips and tricks to keep your health goals on track (Susie Burrell and Leanne Ward pictured)
Susie recommends “dabbing” healthy days when you know you’re eating more and heavier foods. She also said that you should always snack high in protein and vegetables before an event.
Diet tips to stay on track
* After a long day of eating, “buffer” a day of lighter foods like salads and vegetable juices.
* Watch out for fried canapes and only allow yourself one or two.
* Wait until you are really hungry before eating, rather than just eating on time.
* Taste and savor heavier foods at parties, rather than indulging too much.
* Get rid of leftovers quickly.
* Eat a snack rich in protein and vegetables an hour or two before a function.
*Remember that Christmas lasts a day or two, not a month.
* Pack unhealthy foods and send them home with guests.
* Eat until you are full, not stuffed.
When it comes to diet during silly season, the couple agree that the most important thing is that you’re mindful of how much you’re eating – and then ‘dab’ nutritious foods accordingly.
“Since most of us will overdo high-calorie party foods and alcohol at some point, now is also a great time to dab those days of overeating by emphasizing veggies and vegetables. low-calorie, nutrient-rich salads and lean protein,” Susie told FEMAIL.
“Personally, I opt for days of vegetable juice, prawn salad or chicken breast and lots of roasted vegetables and fresh fruit with plain yogurt.”
Susie said she was wary of parties filled with canapes with little nutritional value – and would only allow herself one or two.
“Fried foods, fatty dips, chips, corn chips and pastries, they all pack a serious calorie punch with very little enjoyment,” she said.
Instead, her best tip is to eat a snack high in protein and vegetables an hour or two before heading to a party or reception.
“It means I never arrive hungry and therefore feel the need to stuff myself with poor quality food,” she said.
She also waits until she’s “really hungry” before having a meal rather than eating on time, even if that means “fasting for several hours after a big day or a big meal.”
“Taste and savor the heaviest foods at parties and events, rather than overeating them just because they’re there,” she said.
“So get rid of your leftovers quickly and remember that Christmas is a day or two, not a month!”
Hosts of The Nutrition Couch podcast (pictured) recommend that you eat as mindfully as possible and wait until you’re really hungry rather than following the clock
Leanne (pictured) said the best thing to do is opt for occasional exercise where and when you can, whether that’s parking further away or walking around the block
Exercise tips to stay on track
* Get incidental movement whenever you can, whether that’s parking further away or walking around the block.
* Organize a walk and a coffee to go with a friend, rather than going out for a drink.
* Focus on big compound lifts at the gym like squats, deadlifts, chest presses, shoulder presses, pull-ups, and burpees.
* Remember that the majority of toning happens in the kitchen rather than the gym.
* Don’t worry about going to the gym every day, go when you can.
When it comes to exercise, Susie and Leanne agree that you may not have the time to work out regularly.
But that doesn’t mean you should completely forget about exercise.
“Get some incidental movement whenever you can,” Leanne said.
“That may mean parking in the parking lot furthest from the stores, taking the stairs instead of the elevator when taking your kids to their after-school appointments, and walking around the block rather than sitting down. and scroll your phone.”
Susie said movement, even walking, aids digestion, and something as simple as a brisk walk with a friend with a coffee to go instead of catching up over an alcoholic drink will pay dividends for your body.
“If you’re going to the gym, focus on big compound lifts like squats, deadlifts, chest presses, shoulder presses, pull-ups, and burpees,” Leanne says.
These will give you the most bang for your buck with a workout.
“But don’t forget that the gym and working out create your shape, but nutrition is what really lowers your body fat,” she said.
“Most people think the gym is for toning up, but tonight it’s really happening in the kitchen.
“You want to use the gym to build muscle mass, but proper balanced nutrition to reduce body fat and see muscle mass that gives people the toned look they’re looking for.”
Susie Burrell and Leanne Ward are the hosts of Australia’s number one nutrition podcast, The Nutrition Couch. For more information, please click here.
#Dietitian #Susie #Burrell #personal #trainer #explain #shred #Christmas #days