Preventing Xmas Weight Gain

Eli Censor, Master Trainer and Richmond Co-owner

You never saw Mrs. Clause in a bikini did you? Not only would she have frozen her butt off in one being in the North Pole, but the truth is that all that constant Xmas cheer not only hinders her body, but effects all of ours too!

Did you know that us Aussies on average gain 0.8 – 1.5kg over the Christmas and New Year holiday period? “At least everyone is a little bit rounder and it’s not just me!” I hear you saying. “It’s all relative right?” The answer is yes if your weight loss efforts are aimed at making you fit in. But if your weight loss goals are for personal gain, health, fitness or improved self esteem, then gaining the 1.5kgs that it just took you all of November to lose is not going to make you feel that jolly. Especially come January 7th when you wake up to go back to work, weigh yourself before your shower and want to rewind that pre-Xmas indulgence (especially when there is still at least 2 months of beach weather to come!).

What I’m putting forward is – lets make this year the year you don’t need to spend your $100 from granny on buying a new belt or Nancy Ganz to squeeze into your work suit! Instead you can spend it on a new swimsuit to utilise on the weekends for the rest of summer.


I myself used to weigh 95kgs and had a ’Weight Watchers’ goal weight of 65kgs. Now, anytime I get near to that I know it’s time to pull in the reigns. These days I prefer to go by how my clothes fit and I suggest to my clients to use these measures also. However for the purposes of this blog I will talk in kilograms.

So if we know the average person gains 0.8 – 1.5kgs over Christmas let’s make it our goal this December to lose that amount so we’re in credit. How smart am I?! Not only will you not go over your healthy weight but you will look smoking hot on New Year’s Eve. Bonus!

So we know we will be in situations where food and drinks are a plenty so I suggest for the next 4 weeks to focus on eating cleanly and staying sober. After this 4 week period, you will feel that you have earned a day off when you get to December 25th and have no guilt eating whatever your heart desires.


• Exercise everyday, even if its just a walk. Get some credit up your sleeve. Aim for 45-60 mins per day. Those of you doing the 30 Day Challenge you are already on the right track.
• Write a food diary, iPhone has a great app called “My Fitness Pal” where you can log all you food and exercise to keep you accountable and on track. If you don’t trust yourself then sign up to Eat Fit Food or Jenny Craig and get food delivered for the 4 weeks.
• Go alcohol free (whenever possible). Obviously work Christmas parties may get in the way of this but don’t let yourself go, thinking you’ll undo it all in the new year. At your Christmas party alternate one alcoholic drink to one non alcoholic. Drink vodka soda, stay away from champagne and sugar loaded mixed drinks.


• Don’t arrive hungry to parties. Eat something light before the party to reduce your chances of snacking on high calorie party food.
• Don’t try to lose weight over the Christmas season. Instead, aim to maintain your current weight.
• Control your portion sizes. If your will power is weak and you know you will want to finish everything in front of you, use an entree plate instead of a dinner plate. Load up the plate once and think to yourself; this is your meal and there will be no round two.
• Fill up with foods with high water content to make you feel full. Vegetables, fruit and smaller portions of carbohydrates.
• BYO! Take a platter of veggie sticks, rice crackers, low fat dips, sushi, fruit, a salad. Things you can snack on instead of the Grain Waves – which no, are not healthy!
• Limit creamy foods, white starchy carbs, SUGAR, candy canes and deserts. Limit alcohol, be mindful a standard alcoholic beverage is roughly the same calorie count as a muesli bar or having 6 drinks give your body around 1,000 extra calories to burn, and if not burnt, stored as fat!


I know you calorie counters and weight watchers out there have heard it all before and it’s mostly common sense, but this post is a gentle reminder how to manage this issue, as it’s an annually occurring battle.

I am ‘experience qualified’ and have learnt that a late December ‘lax’ period can be a very slippery slope. Don’t fall victim this year. Use the time off to exercise a bit more, set some goals and fitness challenges for 2013. Play with your children, use the gym, tennis courts and facilities at your hotels and caravan parks. .

And lastly, make the choice to do some hard yards NOW. Ask yourself the question – how do you want to feel come January 7th?

See you all in the studio!

– Eli