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The truth is that our headline could have been a little clearer and asked directly if it is possible prepare our body for Christmas and everything that is coming our way in the coming weeks in terms of food. Because it’s not just that we will be eating much more than we usually eat: in addition, they will be foods that are higher in calories, richer in sugar, less healthy and, in most cases, accompanied by alcoholic beverages.
The most appropriate thing would be to look for tricks to avoid, precisely, such excessive intake for so many days in a row. But, since we know that it is useless to resist, asking ourselves if we can prepare the body so that these specific episodes have less impact makes all the logic in the world. And, indeed, we can act strategically on exercise, nutrition and daily habits, both before and during the holidays, to improve the metabolic response and reduce unwanted consequences.
Pay attention that below we will tell you some practical and realistic measures that will help you prepare your body for Christmas.
How can we prepare our body for Christmas?
1.- Physical preparation and training
One of the most effective ways to prepare our body for Christmas is, in the previous weeks, to increase physical activity in a planned way.
For example, increase the strength training —at least two or three weekly sessions—preserves or increases muscle mass, increasing energy expenditure at rest and cushioning fat accumulation when there is excess calories.
Complement the training with one or two sessions of moderate cardiovascular exercise and, if your level allows it, a weekly session of high intensity intervals (HIIT) Helps improve oxidative capacity and glucose regulation.
And when you are immersed in those days of celebration, incorporate walks after meals and maintaining some daily activity helps burn additional calories and promotes digestion without interfering with social enjoyment and the chores typical of this time with the family.
2.- Nutritional and behavioral strategies
From food, improving dietary quality before and during the holidays reduces the adverse metabolic response. For example, a few weeks before the Christmas excesses officially begin, prioritize lean proteins, high-fiber vegetables, legumes and unsaturated fats. On the other hand, limit the consumption of added and ultra-processed sugars.
Increasing the proportion of protein and fiber in snacks improves satiety and protects muscle mass. And this is something that you can apply during the holidays and so, before a meal, having a small protein and fibrous snack will help you reduce impulsive eating.
Other little tricks are to eat slowly, chew and talk to reduce excessive consumption. And moderate alcohol, which, in addition to providing “empty” calories, lowers inhibition, favoring less healthy choices and opening the door to the famous binge eating.
3.- Complementary habits
Don’t underestimate the role of sleep and stress management: sleep deprivation increases hormones that increase appetite and preference for dense foods. Maintain regular sleep schedules, apply simple relaxation techniques, and avoid extreme compensations (prolonged fasts or crash diets).
Maintaining daily activity—using stairs, short walks—helps compensate for excess energy. Be careful, if you suffer from metabolic diseases or take medication, you should consult a professional before changing your activity or diet.
Conclusion
It is not possible to go ahead to completely suppress the effects of specific intakes, but preparing the body with planned exercise, good nutritional quality and healthy habits reduces the metabolic bill and allows you to live the holidays with more well-being and fewer regrets.
So now you know, prepare our body for Christmas It is possible and in Fitness & Coach we can help you. You just have to tell your personal trainer and nutritionist in Madrid so they can plan your training with the upcoming holidays in mind. And remember, that despite the inevitable, it is in your power to regret the excesses of December in January.
