How to Avoid Weight Gain over Christmas


If you don’t want to gain weight over Christmas have a read of tips below.

It is that time of year again when there is temptation everywhere.  It starts earlier and earlier every year.  In October there are tins of sweets on every aisle of the supermarkets reduced, selection boxes start appearing and this year in November I saw mince pies.   Wherever we go we have temptations just think – Hairdresser has a box of roses on the counter pleading with you to have one, Christmas Fairs & gatherings have mulled wine, snacks, and dips …..   The temptation is literally everywhere.  When did Christmas become a 10-week eating fest?


I am not kidding you will need a lot of willpower and don’t listen to that inner voice saying, “ah sure it is Christmas” or “if you can’t do it at Christmas when can you”.  Think about how you will feel come the 2nd week in January and you are so sick of food, feel sluggish, tired and generally fed up.  Don’t undo all your hard work.

So how can we enjoy the festivities without completely overindulging?


  1. We all have our arranged nights out with friends, family and work put all these nights in the diary, so you can see how many nights you will be out. Limit your overindulgence to these occasions – have a read of Shape My Plans tips on how you can eat and drink out in restaurants and not overindulge. If you are going to be dining out or having a few alcoholic drinks keep to the plan on the other days -for example, you have a work night on a Thursday and a family gathering on a Saturday – That is 2 nights out of 7 so for that week watch your food (stick to your plan) you can also reduce your calories for the week, so it will allow you to have those nights out.
  2. Keep up your exercise.  You may not be able to get to as many classes in as normal.  Maybe get out of the house go for a brisk walk – sometimes over the winter months, it can be difficult to get motivated to exercise simple things like walking with a friend can help you get up and out and also allowing you to catch up.  Have a read of a few suggestions from Shape My Plan to help you stay motivated to exercise.
  3. Drink water over the day and don’t be afraid to order sparking or still water during the nights out.  People don’t even notice and if they do just say you have a big day tomorrow and need to be on form.
  4. Make healthier choices – avoid the bread at the starter, choose lean meat or fish and ask for sauces on the side.
  5. Drink sensibly a single night out could be 1000 in calories from alcohol alone. See below a list of popular alcoholic drinks you might be surprised how many calories are in your drink also have a read of our tips on how not to sabotage your weight loss goals and still enjoy a few drinks  It might also help you make an informed decision when choosing your drink for the evening.  A few of these might be a bit of an eye-opener.
  • Pint of Guinness (210 Kcals)
  • Pint of larger (164 Kcals)
  • Bottle of larger (110 kcals)
  • Jager bomb (209 Kcals)
  • Gin & Slimline Tonic (115 kcals)
  • Vodka & Soda water (97 kcals)
  • A glass of Prosecco 125ml (84 kcals) – Full bottle 504 Kcals
  • A glass of White Wine 125ml (118 Kcals) – Full bottle 708 kcals
  • A glass of Red Wine (126 Kcals) Full bottle -756 kcals


If you are having a few glasses of white wine consider adding a slimline spritzer or ice to your drink.  For spirits add lots of ice it will last longer and keep you somewhat hydrated.  No excuse for you Gin drinkers with the large fishbowl glasses!!!


Happy Christmas