About 55 percent of men in Germany indulge freely during the Christmas season, according to a study. And most people feel it, too, because those extra calories go straight to the waistline. But it’s not just weight gain that results from all the feasting:
Our digestive system can barely process all the food we consume during the holidays. A lack of vitamins—replaced by fatty and sugary meals—slows down your metabolism and leads to constant fatigue, as your body works overtime to get rid of all the excess.
If you want to learn more about what poor nutrition does to our bodies, check out our blog post “Malnutrition: The Devil with Two Faces.”
You’ve worked hard on your fitness all year and don’t want to undo your progress with endless family feasts and cozy dinners with friends? Then read on to find out how self-control can help you stay fit, and pick up a few tricks to resist holiday temptations.
3 Steps to Enrich Your Life with Self-Control
We’ve all set goals to improve our endurance, reduce body fat, or eat healthier. But motivation fades quickly, and soon we’re back on the couch instead of working out, or grabbing a greasy burger instead of a healthy meal packed with veggies and valuable protein.
Most goals fall flat because we lose discipline on the long road to a healthy daily routine. But what does that really mean? Self-discipline is defined as controlled behavior that consistently works toward your own goals—even when obstacles arise. And here’s the catch:
Our old habits are deeply woven into our daily lives and require little effort. That’s why we quickly slip back into patterns we actually want to break. Here’s how you can learn self-discipline in three steps.
You can also practice self-discipline with sweets. Instead of sucking on candy or nibbling chocolate, just grab an apple. The fruit acids curb your sweet cravings, and the fiber slows down your blood sugar spike.
Self-Control at Christmas: Where the Wheat Is Separated from the Chaff
Christmas is when health takes a holiday. That’s how even many fitness fans and health-conscious people see it. So why not just kick back and take a “break” during the holidays?
Self-control at the Christmas party keeps your fitness level up
After a long period of restraint, we want to treat ourselves and not demand peak athletic performance from our bodies every day—especially when friends and family are having fun at the Christmas market.
But we should remember how much work we’ve put into our fitness so far. Two or three weeks of indulgence can set us way back in our training and undo all that hard work.
“Voluntary self-control at Christmas is worth it—not just for your health, but also to maintain your fitness level.”
Christmas temptations are often packed with sugar substitutes. Many sugar alcohols can actually prevent fat breakdown and block our weight loss plans. You can read a critical review of these additives in our blog post “Sugar-Free and ‘Zero’ on Trend – Are Sweeteners Unhealthy?”.
Voluntarily practicing self-control at Christmas shouldn’t feel negative. In fact, it supports your health and helps you maintain the fitness level you’ve worked so hard for. But how can you resist those holiday temptations and handle critical comments?
How can I stay disciplined during the holidays?
Depending on where you celebrate Christmas, you might not always be able to bring your own food. The trick is to drink a protein shake or a nutritious smoothie beforehand to fill your stomach. This way, you’ll feel full faster and there’s less room for all those holiday calories.
If that’s not possible, think about which foods offered are good for your body and provide important nutrients. Is there any veggies or lean meat at the Christmas buffet? Can you skip the fatty sauces?
To satisfy your sweet tooth, you can bring your own protein bar. It fits in any bag and gives you a healthy alternative while everyone else is digging into pudding and sweets.
Often, you’ll also have the chance to contribute to the Christmas meal. Just because your parents have always cooked for you in the past doesn’t mean you can’t bring something to the table. Add something creative and healthy to the feast, like a nutritious dessert. It’s good for you and your family.
Ignore the critics
Where there’s success, there’s envy. People with healthy self-discipline often face resistance or comments from other holiday guests. Still, you should stick to your principles. Let the others fill up on nutrient-poor foods and complain about their weight.
Of course, you don’t have to just look away in silence. Fire back at the food sinners with a witty line like “Healthy is the new sexy.” Then you’ll have your peace.
4 Tips for a Fit Christmas
To help you celebrate Christmas fit and healthy, here are four tips. They’ll bring you closer to your goals and support your self-regulation.
Tip 1: Don’t skip breakfast
To get through the holidays in control, you need to feel full. That way, you’ll avoid cravings at the Christmas market and dinner table.
If you eat a big breakfast and a hearty lunch, your body will be well supplied. Hunger attacks that ruin your fitness progress will be minimized.
Tip 2: Get moving
If you sit around all day, your energy metabolism slows down. While your fat burning is snoozing, your muscles get acidic from lack of oxygen.
The built-up lactic acid leads to muscle aches and tension. Fitness fans should definitely avoid sluggish fat burning and stressed muscles. Otherwise, your muscles won’t perform well and you’ll make less progress.
Tip 3: Drink, drink, and drink
Even if you’re tired of hearing it – you need to drink enough. As an athlete, you know your body needs to be well-hydrated for a good metabolism. Otherwise, your cells can’t function properly, since fluids transport nutrients in and flush out toxins.
In winter, dry heating air makes us lose even more water. Without enough fluids, even the best fitness program won’t help, because your performance drops and you’ll hardly make progress.
Tip 4: Make sure you get enough protein
Protein isn’t just muscle food – your hunger is only satisfied once your protein needs are met. To avoid cravings, make sure your meals have enough protein.
You should also pay attention to the quality of your protein sources. What does that mean and how can you combine foods smartly? We explain it all in our blog post “Biological Value: Why Not All Protein Is Created Equal.”
Give your body enough protein.
“To avoid cravings, make sure your meals have enough protein.”
Tip: Treat your muscles or your loved ones to our Orgainic Organic Whey Protein or Organic Vegan Whey. For a health-conscious Christmas, we're gifting you a 20 percent discount between December 22 and 26, 2019. Just enter the code “Wheynachten” and save.
We may have many years to live, but we only have one body. Our job is to keep it fit and healthy so we can continue to feel good and happy in the future.
That takes discipline, because food temptations with harmful additives are everywhere. Self-control protects us from these temptations, but first we have to learn it and then confidently put it into practice. Merry Wheynachten!
Cover image by Picjumbo.com and additional images by Nicolas Postiglioni and Mark DeYoung.