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How to get fit -- not fat -- this Christmas

We all love Santa -- but we don't envy his waistline. Deirdre Reynolds reports

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By Deirdre Reynolds
Thursday Dec 24 2009

About to stretch for that second mince pie? Stop! Here's a nugget of information that may prompt you to reach for a celery stick instead. Scrooge-esque scientists have warned that it takes a vigorous four-mile walk to work off the effects of a single one of the festive fancies.

And the calorie orgy commonly known as Christmas doesn't end there.

Between traditional family feasts, bottomless booze and, of course, the obligatory tin of Roses, killjoy boffins estimate that the average person will pile on as much as seven pounds over the holiday period.

After all, Santa doesn't have that gut for nothing.

In spite of the endless turkey sandwiches and TV marathons, however, health experts say it is possible to enter the New Year without a morbid fear of the bathroom scales. Getting off the couch for just a few minutes each day can mean the difference between getting fat or fit this Christmas, says Dave Sheehan of the Dave Sheehan Health Group.

"Each December, it's common for people to abandon their exercise regimes claiming there's no point in re-starting until January," personal trainer Dave points out. "Of course there's a point! By not exercising while eating and drinking to excess, you're deepening the fitness hole you're already in.

"While it's great to have the intention to re-start in January, it's not that easy when your body is lethargic and lazy from a month of unhealthy living.

"People shouldn't dwell so much on their over-indulgence over Christmas. Staying in shape is about weekly discipline, not just the intention of a big kick-start in the New Year -- which usually ends up being a false dawn."

In other words, channel surfing shouldn't be the only exercise you engage in over Christmas.

"You only need as little as 20 minutes to complete a highly effective workout and give your metabolism a huge boost," says Dave, who can be contacted at www.Davesheehan.ie. "Focus on intensity rather than time -- the harder you work, the shorter the workout needs to be."

But if you get too wrapped up in wrapping presents and entertaining guests to visit the gym, try to rope the rest of the family into your regime instead.

Whether it's a seasonal spot of ice-skating or a good old-fashioned game of Twister, there are plenty of family-friendly, fat-busting alternatives to dozing off in front of the Fair City Omnibus.

"Christmas is a time for family, so why not use your free time over the break to get active together," he suggests.

Rig the odds in your favour by giving gifts that beg to be road-tested: "Gifts like footballs, hurleys, skateboards and bikes are great because they get people away from the TV. Adding a dog to the family is another good excuse to get active outdoors."

While it would be akin to gifting a small child a sack of coal to suggest that foodies should forgo all goodies at Christmas, just a smidgeon of self-discipline can limit the damage says nutritionist Aoife Beggan of health programme Planforlifeonline.com.

"If you have a sweet tooth, it's best to be prepared," she advises.

"Healthy snacks like unsalted nuts or roasted cashew nuts sprinkled with Cajun spice can fill a gap until dinner.

"Stewed berries and fruit with cinnamon topped with natural yoghurt and honey make a tasty and sensible dessert after Christmas dinner."

On Christmas Day more than any other, it's a bad idea to skip breakfast. Sacrificing the most important meal of the day with a view to stuffing yourself later on is a recipe for disaster, according to Aoife.

"The key is to stick to your regular meals," she says.

"Forget about skipping breakfast -- it will kick-start your metabolism and help you burn fat throughout the day. Try oat pancakes filled with your favourite fruits and ground seeds for a change."

And the only gobbling that should be heard at Christmas is by the birds on their way to turkey heaven.

"It's not just what you eat," she adds, "it's how you eat. Slow down and chew your food; not only will you enjoy it more, but studies have shown that people who eat their food quickly treble their risk of obesity."

With less than a week until the annual pig-out, celebrity cook Clodagh McKenna's new Homemade magazine (€3.95) has just hit shelves with a feast of festive food ideas. But the Fresh from the Farmers' Markets presenter agrees that less is more.

"Christmas day can be such an eating marathon," she agrees. "My biggest tip is to slow down, eat less and enjoy the good food you do eat.

"Even though it's Christmas, you're still only going to have a maximum of three main meals, so plan them carefully.

"Remember that it's only a couple of days; do a sensible grocery shop so that the presses aren't filled with sweets and crisps right up until the New Year."

But calorie-counting at Christmas doesn't have to mean licking a snowball while everyone else scoffs a turkey and ham spread.

"There are lots of things you can do for Christmas dinner that will help you control your weight," says Clodagh, who trained as a chef at Ballymaloe Cookery School.

"Adding more variety among the vegetables is one simple way to cut your calorie intake; slow-braised red cabbage, for instance, is really beautiful and has twice the number of vitamins as ordinary cabbage.

"I also did a pomegranate cous-cous with feta and toasted hazelnut at a recent Christmas cookery demonstration that proved really popular.

"For dessert, poached fruits are a really healthy and colourful alternative to the usual trifle."

If you still subscribe to the 'Sod the diet -- it's Christmas!' school of thought, Clodagh concedes: Enjoy it.

"It's the one day of the year when everyone sits down to a big feast in a convivial atmosphere, so enjoy your Christmas dinner," she adds. "If you find you've overindulged, some fresh mint tea will really aid digestion."

Great -- now someone stick the kettle on and pass those mince pies!

- Deirdre Reynolds

Irish Independent