Jason Murphy’s Expert Tips for Managing Weight Loss Over the Christmas Party Season
Jason Murphy, Weight Loss Expert and Head of Pharmacy at Chemist4U has revealed his best advice for those looking to continue losing wait during the Christmas party season.
From food and drink, to sleep and mindset, Jason outlines the common pitfalls at the office party and best strategies to stay on track.
Jason Murphy, Weight Loss Expert and Head of Pharmacy at Chemist4U said:
“The Christmas party season can be difficult to navigate at the best of times, with a diary full of social events not the only challenge you could be facing. If you’re on a weight loss journey, the constant stream of nibbles, alcohol and later nights can leave you wondering if the festive period could be a bump in the road.”
Weight loss expert, Jason Murphy outlines his top tips to ensure that you can stay on track and not let your Christmas office parties disrupt your journey.
Plan your meals and make sensible swaps
“Staying on top of your food goals over the Christmas period can be challenging but with proper planning you can definitely stay on track.
“Try to avoid arriving to your Christmas social events hungry. It sounds simple but you will make better food decisions if you’re not craving the instant hit of that high-calorie, high fat meal as soon as you get there.
“Eating a high protein snack before you leave such as eggs, Greek yoghurt or edamame is a great way to keep those cravings at bay by stabilising your blood sugar in advance.
“While you are at your party there are also a number food swaps at the buffet you might want to consider. These will make sure you not only stay fuller for longer but avoid those high fat and high sugar options that could put a spanner in the works of your weight loss journey.
- Swap the canapes for higher protein options such as chicken skewers, prawns and lean meats like turkey. These higher protein options will keep you fuller for longer and offer better sources of fat.
- Avoid the bowl of crisps in exchange for options like roasted nuts, these are far lower in calories and a great source of fibre too.
- Swap the high fat dips for options such as Greek yoghurt or hummus which have less fat and higher levels of protein.
- Remember that elimination is not always possible and instead focus on not being overly critical of yourself and enjoying the food you like, just in moderation.
“Setting yourself up for success is easier said than done but focusing on a portion control by opting for a smaller plate and remembering that just because it’s there you don’t have to eat it, will put you in the right mindset.
“Also, understanding your body is a great way to know if you’re actually hungry because even being slightly dehydrated can mimic the feelings of hunger and have you reaching for another portion before the end of the night.”
If you drink alcohol, prioritise moderation and hydration
“Alcoholic drinks like wine and juice-based cocktails aren’t just empty calories, but they also encourage overeating by altering the level of the ‘hunger hormone’, grehlin, in the body.
“If you do drink alcohol, consider swapping sugary cocktails and mixers for a lower calorie alternative such as vodka or gin with diet tonic or soda water. With alcohol, moderation is always key.
“This is especially important if you are on any weight loss treatments such as GLP-1s, as the effects of alcohol can be delayed due to the slowing of stomach emptying. If you are taking weight loss injections remember to start slow and pace yourself, as well as always following your prescriber’s advice.
Try and maintain your exercise routine
“With a busier than usual social calendar and fewer daylight hours, it can feel really difficult to find the motivation needed to keep exercising. Remember that your weight loss journey isn’t linear but keeping your routine will help you keep moving in the right direction.
“If you need to, consider shortening the amount of time you exercise throughout the week to make it more manageable in your busy Christmas diary. Making sure you get your body moving and prioritising your favourite form of exercise will not only help with excess calories from your Christmas parties but will also give you the motivation to focus on your weight loss goals.”
Never forget your sleep
“Maintaining a sleep routine is one of the most overlooked aspects of the festive period. While nutrition and exercise are incredibly important for hitting your goals, ensuring you get enough sleep will help keep you on track in the festive months.
“Fewer hours of and poorer quality sleep will disrupt ghrelin and leptin, the hormones that regulate hunger and leave you craving food. Similarly, reducing the number of hours of sleep you get will lead to lower levels of motivation, meaning you are more likely to avoid exercise.
Perfection is not always possible
“Christmas party season and the socialising, eating and drinking that comes with it makes staying on track with your weight loss journey more difficult than normal. Perfection is not always possible and prioritising a good routine and making sensible nutritional swaps will be key to progressing in the right direction.
“Making sure you plan your indulgences, understand when and where it is possible to make smart choices and not letting a bad day impact your long-term goals will keep your weight loss journey on track.”