Exactly how much weight we gain over the festive season is open to debate. Some studies claim it’s a mere one pound, while others say it’s as many as five. But one thing’s for sure: the scales are likelier to go up than down.
“We take in about 500 extra calories a day over Christmas,” says dietician Helen Bond. “And when you think a mince pie has about 230 calories and a small chocolate about 50, it’s easy to see how the nibbles tot up.”
With all the festive merriment and tempting treats, our self-control and sense of fullness tend to go out of the window. So we explore the reasons things often go wrong and offer expert tips to help you curb the calories.
It’s only once a year
Because Christmas lasts for a limited period, many of us see it as a green light to overindulge. But we need to get out of this mindset, says dietician Juliette Kellow.
“Many of us take a devil-may-care attitude to what we eat and drink at Christmas. We do it at many other times of the year too, including Valentine’s Day, Easter and Mother’s Day...and that’s before we take account of holidays, birthdays and anniversary celebrations,” she says.
“But constantly viewing special occasions as an opportunity to splurge on fat and calories can seriously pile on the pounds over the course of a year.”
Food looks more attractive
How food is presented can influence how much we eat. A beautifully festive table dressed with all the best glassware and crockery offers the promise that the food will taste amazing. In one US study the researchers found that when people were offered a piece of the same chocolate brownie on a napkin, paper plate or china plate they reported it tasted far better when eaten from the china plate. And if something tastes better we’re more likely to go back for more.
Too much choice
You feel you should spoil everyone at Christmas with more than one special main course so you glaze a ham or roast a joint of beef as well as the traditional turkey. Then you worry not everyone likes the richness of mince pies, Christmas pudding and cake so you bring a trifle, some biscuits and an assortment of chocolates to the table too, just in case. And so it goes on.
We’re all susceptible to sensory-specific satiety, a phenomenon that explains why we get bored with eating just one type of food. But being presented with a variety of tempting edibles encourages us to keep eating long after we’ve had enough. In fact variety attracts us to such an extent that researchers from America’s Cornell University found we eat more sweets if they come in different colours.
Ways to curb the calorie count
1 Go easy at breakfast. If you know you’re having a big lunch, have a light breakfast.
2 Avoid grazing. “My party rule is don’t eat standing up,” says Dr Dawn Harper. “If you promise yourself you’ll eat only when sitting at a table you’ll be amazed by how many excess calories you save on endless canapés, crisps and nuts.”
3 Scan before you serve. Faced with a buffet, resist the temptation to start filling your plate at one end of the table and continuing to add to it until you reach the other. “Portion control at a buffet can be difficult for even the most determined healthy eater,” says Helen. So before you pick up a plate, pause to look at all that’s on offer. Decide on three things you’re going to enjoy most and then help yourself to these and only these.
4 Don’t skip meals. This can lead to later binges.
5 Keep healthy snacks. Having these in your bag can be helpful during last-minute Christmas shopping.
6 Clear the decks. Clear the table when everyone has finished eating and move into another room. Don’t linger (and eat more!)
7 Cut down on carbs. Try replacing roast spuds with sweet potatoes.
8 Be mindful. “Don’t lose touch with your internal appetite regulators,” says Bridget. “Listen to your body and give it a chance to feel hungry before you eat. I try to make sure I really savour the indulgent things and eat them slowly and mindfully so I don’t go overboard.”
9 Earn your treats. Exercise regularly.
10 Factor in the drinks. Alcohol is packed with empty calories.
11 Treat sweets as treats. “If you have a tin of chocolates, avoid hoovering up the whole lot ...Put a small handful in a bowl and the rest out of sight.
12 Pace yourself. Burning the candle at both ends affects your waistline.