The 6000-Calorie Day Most of Us Will Gain Five Pounds This Christmas, so Make Your Anti-Binge Plan Now

By Lorna MacLaren

GORGING on three days’ worth of food would frighten even the most enthusiastic gastronome; however, that is exactly what the average person does on December 25.

Incredibly, people will drink and chew through 6000 calories on Christmas Day alone. By doing so, they can expect to gain an extra 5lbs over yuletide.

But, rather than facing the prospect of dreary gym visits in January, why not say no? It may seem laughable, but there is a way to avoid the heartburn and hangovers of the holidays and still treat yourself.

Whether your problem is a weak will, the fear of being perceived as a killjoy, or just an attempt to survive the winter blues, you need a plan.

The expert team at the Weight Management Service, in Glasgow, support people who are trying to reach a healthy weight. They have devised practical coping strategies for the most tricky social situations.

Dr Susan Boyle is the consultant clinical psychologist with the service. She believes that, although Christmas and NewYear are difficult times to retain self-control, the key is to prepare.

She explains: “Don’t wait until you are surrounded by temptation at a rowdy party. Work out some assertive comments now to stop food or drink being pressed on you by well-meaning friends. Remember, you have every right to refuse.

“The scratched-record technique is very effective. Repeat a polite phrase such as: ‘that looks lovely, but no thanks, ‘ or: ‘I have a drink already, thanks, ‘ every time someone persists. They will get the message. Meanwhile, don’t be apologetic about it, or look miserable, or feel as though you have to give them a big explanation.”

Boyle suggests getting a trusted friend or colleague to back you up or help whisk away unwanted mince pies or vodkas.

“Once people get the message that you won’t change your mind about that extra glass of wine they’ll be too busy partying themselves to notice you, ” she explains. “If you are craving a drink, distract yourself by talking to people and sip a non- alcoholic cocktail to quench your thirst.

“Plan any treats you will have, ” Boyle adds. “If you have a special meal ahead, look forward to that and don’t nibble on crisps before or afterwards. Don’t have chocolate and snacks lying around your house as temptation. Listen to your body and stop when you are full up.

“Similarly, if you feel a craving coming on, wait for half an hour and see if it goes away.”

For those suffering a low mood or depression, the urge to find solace in alcohol or food may be great.

“Again, plan ahead and aim to be busy during the party season, ” Boyle continues. “Physical bingeing will just make anxiety worse. If you are on your own, wrap up warmly and go for walks in the fresh air, or have a relaxed browse in the local shops.

“Read or listen to music. Booze is a depressant so avoid taking too much, or you will lose all your resolve and feel even worse.”

Dr Boyle adds that around-theclock cultural pressures encourage people to eat and drink to excess: “A lot of businesses will get rich over Christmas through how much we consume. Remember, even if you are dreading the festive season, it doesn’t last forever and comfort eating just lands you in a psychological low point. You have a choice and can enjoy the atmosphere without damaging your health. Be assertive and take control.”

The message is similar from the life coach Fiona Reed. She says: “We don’t change our personalities in December, so honour the person you know you are and behave within your normal range. That way, you won’t find yourself, drunk, sick, overwhelmed or exhausted.”

Weight Management dietician Nathalie Saiman adds a word of warning about Christmas snacks.

“You may think you are having a nibble of crisps here or a chocolate there but it adds up to a frightening amount, ” she says.

“Just one mince pie can be up to 300 calories and a glass of wine, around 150. Drink also reduces blood sugar and the munchies set in, encouraging you to eat more.

“Stick to main meals and don’t graze on nibbles, unless they are healthy ones.”

Regarding alcohol, she suggests asking for low-calorie/diet mixers where possible, alternating a tipple with a soft drink and turning glasses of wine into spritzers – a longer drink means you will drink less. A sugary “alcopop” could also be swopped for a shot of spirit with a low-calorie mixer.

“It’s a difficult time for everybody – but those already on diets can do things such as just having a starter or a pudding – not both – during a meal, ” Saiman says. “Or have boiled instead of roast potatoes with the turkey. Use low-fat dairy products also. There is no need to be unhappy or feel left out.”

Kim Ferrier is a senior physiotherapist at the service and she believes activity is vital.

“Get dancing, ” she laughs. “Even if it’s just in the living room with the family, what could be more fun? If you are watching festive movies on the TV, get up and make a cup of tea during the adverts. Move around.

“Don’t use the cold weather as an excuse either – wrap up and walk to the local shops, or go for a supervised hillwalk on a day off work. If you’re more adventurous, try snowboarding or skiing. Take the stairs instead of the lift in stores when you are shopping for presents.”

Even Christmas Day itself is no reason to be a couch potato.

“Go for a stroll before Christmas lunch – or an hour afterwards – to stretch your legs, ” adds Ferrier. “You don’t have to overdo it. Just 30 minutes of moderate activity a day will set a person up for a healthy start in 2006 and prevent the gruelling prospect of shifting the Christmas pounds over January.”

Whether on a diet, or just keen not to go overboard, the experts all stress one attitude is vital to your holiday wellbeing: having fun.

‘YOU CAN STILL HAVE FUN WITHOUT OVER-INDULGING’

ARMED with a few simple tips, Christmas festivities need not leave you busting the scales this year. According to the British Dietectic Association (the body representing UK dieticians) revellers can still have fun without over-indulging.

Christmas lunch tips:

As a starter, try melon or smoked salmon, which provides you with the omega-3 fatty acids needed to keep the heart healthy.

Turkey is low in fat and high in protein so tuck in – but don’t eat the skin or you’ll add lots more fat and calories.

Roast the potatoes using vegetable or olive oil rather than lard – and keep them in large chunks, as these absorb less fat than small ones.

Fill up on vegetables. Brussels sprouts, peas and carrots all contain antioxidants – substances which may help protect against heart disease and cancer. And, as long as they are not covered in butter, they are all low in calories and fat and contribute to the five portions of fruit and vegetables recommended every day.

When making gravy, let the fat from the turkey juices rise to the surface, then skim it off and use what’s left.

It’s all the little extras that pile on the calories – grill your sausages and bacon, use a fruit-based stuffing and make bread sauce with low-fat milk.

Christmas pudding is low in fat, so keep it this way by serving with low-fat custard or crme fraiche.

While a couple of glasses of red wine may be good for your heart, too much is not a good idea. Alternate alcoholic drinks with non- alcoholic ones.

Apart from the main dinner of the day there is huge temptation to snack. Just a single mince pie contains about 250 calories. If possible, make sure you have healthy options to hand:

Satsumas are a great source of vitamin C. Keep a large bowl of these and other fruit chunks close by.

Chestnuts are the only low-fat nuts around, so roast a few and leave the salted peanuts to one side.

Choose reduced-fat crisps, plain popcorn or pretzels or raw veg and low-fat dips.

Dried fruit makes a tasty nibble – dates, figs and apricots (without added sugar) are all good choices. More useful food facts are available from www. bda. uk. com