Posted in Health and Wellness by Rogue Fitness on 26 November 2017

Christmas is a time of overindulgence and the average person ends up gaining 5lbs. But you can cut back on this weight gain over the festive period by following a few simple tips that we have put together for you. This means you can enjoy Christmas and the parties but not undo all the good efforts that you have acheived during the year and look and feel great and still have the energy to exercise and be active.

Here we've listed some of our tips and tricks so you can enjoy adult beverages in a healthier manner.

1. Allow yourself one (maybe two) drinks maximum. This is probably the most difficult part because as we all know, the more alcohol you drink, the less inhibitions and willpower you have. We highly recommend telling the friends you’re about to meet that you plan on only having one or two so they won’t be tempted to order you another. Know when to say “NO.” Schedule/plan on an early pickup time and head home early. Staying out all night can mess up your sleeping patterns and as we all know, sleeping is very, very important.

2. Sip your alcohol slowly, and take out the straw if you can. Make your drink last as long as possible— the fewer drinks you have, the fewer calories your body has to process! Maybe you can try asking your bartender if you can order your drink in a large glass with lots of ice. As the ice slowly melts, your drink will disappear more slowly.

3. Avoid any specialty cocktails or sugary mixers like tonic, coke or juices. Mixers can easily double or triple the amount of calories per drink. Stick to soda, water or a splash of lime juice. Every once in a while, using Diet Coke as a mixer can be a good option, too. If you need sweetness, we highly recommend keeping stevia in your pocket or purse and adding a couple packets to sweeten your beverage. Just squeeze in a few lemons and limes and you’re all set!

4. Have a glass of water with your alcohol, and switch back and forth sipping each. This will not only keep you from being dehydrated, but will also make your drink last while appeasing your oral fixation.

5. Avoid eating while drinking. Drunk munchies is scientifically proven. The more you drink, the larger your appetite will be. Maybe it would be a good idea to eat a healthy snack before going out.
Also keep in mind that your system has to process all the alcohol before food, so any excess of calories might get stored on your belly and thighs if you overdo it.

Damage limitation

To reduce the calorie load, go for dry white wines, sparkling or flat and even mix your white wine with soda water for a refreshing spritzer. The pitfalls when it comes to drinking and weight gain are simply having:
A. Too much
B. Mixers with sugars and cocktails etc. and
C. Too much!

The ripple effect on weight gain from alcohol continues the next day as we tend to choose bad foods when we drink and we definitely lose our willpower if we have a hangover.

The best strategy to minimize damage is: Go for vodka and soda water or even a diet soda if need be. Have the spritzers or the bubbles, stay clear of sugary mixers and cocktails and most of all, go easy. Figures from Alcohol Ireland state that almost 39% of drinkers binge drink on a typical drinking occasion and 24% binge drink at least once a week.

Smarter Drink Choices

• 1-2 glasses: 4 oz of wine (dry— avoid sweet wines)
• 1-2 pints light beer
• 1-2 2-oz pours of whiskey, vodka, tequila or gin on the rocks or mixed with water, soda or lime juice
• 2 oz vodka and water— add stevia and squeezed lemon or lime
• 2 oz vodka and water— add MIO to your liking
• 2 oz rum plus Diet Coke

When it comes to those festive coffees - consume them as a treat rather than a daily fix. Filter coffee or an Americano is a much better choice with only a couple of calories and sugar grams from the added milk. Or better still, try it black. Better yet again, have a cup of green or peppermint tea instead of your coffee once in a while.

If you would like to talk to us about your health and fitness goals simply book a complimentary consultation at

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