By: Dr Nicola Brown, Associate Professor, School of Allied Health and Life Science
Navigating Christmas without the weight worries
For staff in higher education, the lead-up to Christmas can feel like a race to the finish line. It’s a whirlwind of wrapping up marking, attending meetings, and preparing for January, with the pressure slowly building—like a snowball gathering speed as it rolls downhill. By the time the festive season arrives, many of us are ready to collapse into holiday indulgence, throwing all hope of maintaining healthy habits out the window.
But it doesn’t have to be that way. With a few simple, practical strategies, you can enjoy the festivities without worrying about weight gain. Here are some top tips to help you stay balanced this Christmas:
1. Caution with your portion
Festive meals and buffets are often hard to resist, and it's easy to pile your plate high. But larger portions can lead to overeating, so start with smaller servings and give yourself time before going for seconds.
Instead of approaching meals with an all-or-nothing mindset—focus on enjoying the foods you love in moderation. This balanced approach allows you to savour your favourite dishes without overdoing it. Building a healthy relationship with food is about balance, not restriction.
2. Be snack-savvy
During December, offices are often filled with tempting treats—chocolates, mince pies, and pastries—that can be hard to resist. While it’s perfectly fine to indulge, it’s important to keep track of those extras, as they can add up quickly.
Enjoy a treat when you’re truly hungry, rather than eating just because something is within reach. Balance indulgent snacks with healthier options, like fruit, nuts, or veggie sticks, to keep your energy levels steady and nourish your body with essential nutrients.
3. Sip smartly
Alcohol is often part of the festive fun, but it is also a sneaky source of calories. After a busy semester, it's understandable to want to unwind, and you don’t have to forgo the fun. A few simple swaps can help you keep things balanced:
- Choose lighter options: Opt for spirits with soda water or diet mixers instead of sugary cocktails or heavier beers.
- Pace yourself: Alternate alcoholic drinks with water to stay hydrated and slow your calorie intake.
- Save indulgent drinks for special moments: Instead of making high-calorie drinks a daily choice, enjoy them as an occasional treat—whether it's mulled wine or a festive cocktail.
Being mindful of your drink choices allows you to enjoy the celebrations and still feel refreshed the next day, ready to tackle your inbox or spend quality time with loved ones.
4. Plan your day
December can disrupt routines, making it harder to stay on top of eating habits. Planning ahead can help you feel more in control. Whether it’s a work lunch or a family gathering, think about what you’re most excited to eat and prioritise those foods.
Skipping meals to “save calories” often backfires, leaving you famished and more likely to overeat later. Instead, start the day with a balanced breakfast that keeps you satisfied and energised. Remember, it’s the big picture that counts - one indulgent day (or week) won’t make or break your habits if you stay mindful of your choice overall.
5. Get moving
It’s easy to feel sluggish after a big meal or long day, especially when the weather isn’t inviting. While hitting the gym might not feel realistic during the holidays, finding small ways to stay active can help keep energy levels up and digestion on track.
A brisk walk after a meal, taking the stairs instead of the lift, or stretching between marking sessions can all make a difference. Every little bit of movement adds up!
6. Ditch the guilt
After a tough semester, it’s important to be kind to yourself. One indulgent meal or dessert won’t derail your health—it’s your habits over the long term that matter. Instead of labelling foods as “good” or “bad,” focus on balance and portion control, and allow yourself the freedom to enjoy teats without guilt.
Quick-fix diets or overly strict rules might seem tempting as we head into the New Year, but they’re rarely sustainable and can lead to more frustration. Instead, focus on making small, gradual changes that fit with your lifestyle. This approach builds a healthier relationship with food and a more sustainable way to manage your weight in the long run.
Finding balance amid the festivities
For higher education staff, December is a time to celebrate the achievements of a busy year while embracing the festive spirit. Amidst the whirlwind of responsibilities and the inevitable stress, we often forget to apply the same advice we give to students—prioritising our own well-being. This season, it’s important to recognise that taking care of yourself is just as vital as the work you do for others.
By making smart nutrition choices and making small, sustainable changes, you can enjoy the festivities without the worry of overindulging. Health isn’t about perfection, but about creating, balance, maintaining joy, and building positive habits over time. So go ahead, enjoy the meals, the laughter, and the well-deserved rest—after all, you’ve earned it!
Image: Pexels, Any Lane