Expert reveals five tips to ease back into healthier habits after Christmas

With the holiday season at an end, many people will be beginning to feel the effects of their Christmas activities. Weeks of over-eating, over-drinking, and sitting back on the sofa are fun for a while but come January many will be looking to get back to a healthier lifestyle.

With that in mind, sports nutrition experts, from Bulk.com have identified the most dangerous parts of your holiday habits and offered some easy tips to implement in the new year – helping to wipe away the effects of everyone’s Christmas indulgences.

The expert says: “It can be easy to get wrapped up in the festive cheer and celebrations, but for those looking to kick unhealthy habits once the festivities have ended, there are some simple and easy ways to get you feeling your best self again.

“There are plenty of benefits to taking a short break and treating yourself over the Christmas holiday, however many of us are guilty of continuing these habits after the holidays have ended. So, to help avoid falling into an unhealthy routine post-Christmas, we’ve identified three key habits, with long-term health risks, to watch out for.”   

Unhealthy Christmas habits:

1) Overindulging in rich foods

Over the holidays there’s a ready supply of chocolate and cheese on the go at all times. While small amounts of these foods are delicious, overeating for long periods of time poses health risks due to their high-calorie density.

What’s more, both cheese and chocolate are also high in saturated fats, which are known to contribute to high blood pressure and cholesterol levels – both of which are dangerous for your heart.

2) Moving less

During Christmas, many people spend their time sitting on the sofa, playing games and watching films, whilst indulging in delicious foods and enjoying a drink. Which is probably part of the reason that research from Loughborough University suggests people gain 0.4-0.9kg of weight over the season.

Relaxing and resting during the festivities is a great way to enjoy yourself and celebrate with family, however not moving enough in the long term is known to increase the risk of cardiovascular disease, diabetes, and obesity, as well as many types of cancer, making this a key habit to kick in the New Year. 

3) Overindulging in alcohol

A Christmas tipple goes down a treat, and it’s always 5 o’clock somewhere during the Christmas holidays. However, NHS guidance says that regularly drinking more than 14 units of alcohol per week can drastically impact your health in the long term. 

Officially speaking, no amount of alcohol can be considered “safe”. Whilst there are the immediate, obvious effects of overconsumption, such as alcohol poisoning, long-term consumption is even more dangerous and can lead to many types of cancer, and increased risks of heart and liver disease.  

So, with many people looking to change their lifestyle habits and achieve their New Year’s resolutions to be healthier, an expert from Bulk.com has also revealed five tips for easing back into a healthier lifestyle after Christmas.

Top five expert fitness and nutrition tips for easing back into healthy habits:

1) Walk everywhere

Walking is arguably the simplest and cheapest exercise available to us all. It’s almost entirely free since all you need is a pair of trainers or shoes that you’re comfortable in.

Swapping out short drives to the shops or your daily commute is a great way to sneak exercise into your day without really noticing.

Walking has many benefits to your health: it builds stamina, burns excess calories, and is great for a healthy heart. Experts say that a brisk walking pace is best for your fitness – making this a simple and effective way to feel healthier.

2) Drink less alcohol

After Christmas, it can be difficult to reduce the amount of alcohol we consume, but it’s crucially important if you want to improve your health.

An effective strategy for cutting back on alcohol intake is substituting alcoholic drinks with alcohol-free alternatives. These are not only delicious but also contribute to better overall health, helping to reduce the negative side effects your body feels from alcohol consumption.

3) Fill up on vegetables

Processed foods are dangerous, as it can become easy to consume hundreds of calories in small meals. Vegetables are generally much bulkier and less calorie-dense than other foods, they’re also full of essential fibre, vitamins, and minerals.

Filling up your plate with plenty of vegetables can be an easy way to control your calorie intake without feeling like you’re eating less. It can be hard to improve your diet without feeling hungry, but by bulking up your plate with veg you’ll still feel like your stomach is full.

Sweet potatoes, broccoli, carrots, and brussels sprouts are among the most filling and lowest-calorie vegetables, consider filling up your plate with these.

4) Avoid secret sugars

Sucrose, fructose, and dextrose are all scientific names for different types of sugar, easily missed by the undiscerning consumer. You might also see high-fructose corn syrup, barley malt, and molasses hidden in the ingredients list, which are all just sugars in a different form.

What’s more, natural sugars are presented as being much less unhealthy, but they’re all still just as calorie-dense and potentially harmful. Watch out for products filled with fruit juices and honey which claim to be a healthy option but can have just as many calories in.

5) Start slowly with exercise – everything in moderation!

The hardest part of exercising regularly is often not getting started but having the strength to maintain a regular routine. This is often due to aches and pains, which can be much worse after taking a Christmas break.

To avoid overworking yourself at the beginning heart rate-based workouts can be a great way to ensure that you’re only pushing yourself as hard as you’re ready for. Start your exercise plan with a frank and honest assessment of your fitness to avoid injuring yourself.

At-home exercise videos are an excellent way to get into fitness in a comfortable and convenient way. There are also many great apps and online services to help guide your fitness journey.

Finally, don’t forget to stretch! Stretching is essential to avoid injury and to reduce the amount of aching you’ll feel in the days after exercise, consider following a stretching tutorial online after every exercise session.

Here’s why one in twelve give up fitness New Year resolutions

Fitness goals are notoriously made to be broken, with a report by Live Rugby Tickets revealing that seven out of 10 (70%) give up on their New Year’s resolution after a month or less.

The report also found that over half of Brits name exercise, improving health and losing weight as their top New Year’s resolutions for 2024

Here’s how long people are sticking to their fitness goals:

Rank

Length of Time Before Giving Up

% of Participant Response

1

A few weeks

31%

2

A month

15%

3

About a week

13%

4

2-3 months

11%

5

3-6 months

11%

6

6-12 months

7%

7

1 day

5%

8

12+ months

3%

9

A couple of days

3%

Whilst half (50%) of survey respondents’ top goal was to exercise more, only one in ten (10%) of those stuck to their new health habits for six months or more

When asked about their top ways to ensure these goals are stuck to, 28% answered tracking progress helped them remain on course, 27% recommended planning ahead with their goals and 21% said being realistic helped them keep to their goals. 

One in six (15%) respondents’ also recommended rewarding yourself to stay on track. 

According to Sarah Bolitho, Behaviour Change Specialist,  following their findings, there are THREE common mistakes made by Brits when pursuing their fitness goals:

1. Setting superficial goals

They have set a superficial goal, but have not thought about the deeper benefits or gains from it. For example, setting the goal of losing a stone.  The end goal is there, however when you dig deeper and ask why you’ve set that goal in the first place – there may be a poor understanding of the health benefits such as being able to run again, relieving pressure on joints, or reducing blood pressure. A better understanding of why you’ve set these goals is more likely to keep you on track.

2. Poor planning

While the outcome goal has been set, the actual steps to achieve this successfully are not planned out properly.  If the goal is to be able to run a marathon, you won’t be able to achieve this overnight. You need to plan out each individual step to suit and aid you in your end goal, such as: getting the right running shoes, learning about nutrition and hydration, starting with a 100, 200 metre run, or getting a running buddy.

3. Setting expectations too high

They don’t begin their goals from where they currently are in terms of knowledge or ability, instead they jump ahead and expect to succeed instantly. You need to focus on the journey, rather than jumping ahead to the outcome. 

“A weight loss aim may start with ‘eating healthier’, but break that down and start small – swap one bag of crisps for an apple this week, next week swap a can of pop for a glass of water. Simple changes will be gradually absorbed into your life and build confidence you need to accomplish bigger aims. 

“Finally, I always advise my clients to start right now, not tomorrow, not next month, or even on the 1st of January. Do so now. If they aren’t ready to start today, then the likelihood is that they don’t really want the goal.”


 Scott Harrison, Fitness & Nutrition Expert, who provided his top tips for those struggling to meet fitness goals:

Always start small – something like 20 minutes of exercise 3 times a week is absolutely fine for a beginner. Then gradually increase intensity and time. 

“Make sure you set day-to-day achievable goals, and structure a plan that gets the job done early in the day if you can so you are less likely to procrastinate. Make sure you take part in exercise you enjoy, so you’ll be more likely to want to do it every time.

Establish a routine, stay consistent, and don’t be too hard on yourself if there are setbacks. There is no straight line to the top and nor should there be.”

Have a Very Merry Christmas from the Clothes Make the Man Team

Christmas 2023 – One last Brain teaser of the year. Can you spot all five gingerbread men?

With the festive season upon us, many will be looking forward to the feast of turkey, pudding and pies that they will be enjoying come Christmas day.

However, a tricky new brain teaser provided by Haypp has got puzzlers scratching their head whilst searching this festive food scene.

The Christmas brain teaser challenges readers to find all five gingerbread men hiding amongst the festive feast.

According to creators, it takes readers an average of 67 seconds to hunt down all five elusive characters!

And if you give up completely, don’t worry! Scroll down to find out where they are each hiding.

Answers:

Christmas 2023 SUSTAINABLE CHRISTMAS GIFTS

Words by Amanda Lewis

We get so much pleasure from giving carefully chosen presents for our loved ones – but we also have to balance how much we already have and its impact on the planet – so I’ve looked for items that have a functional or social purpose, look great and I hope last a lifetime or at least will still look so good you can happily pass on or resell.

2023 has been a heartbreaking year for refugees and displaced people. From conflict and humanitarian disasters in the Middle East, tragedies in the Mediterranean Sea, earthquakes in Türkiye, Syria, Morocco and Afghanistan and mass displacement in Sudan, 

Choose Love’s pop-up shop in London at 57 Carnaby Street, London, W1F 9QF is open until the 24th of December or order online .Everything – Choose Love.

RED CACTUS VINTAGE

Manchester based online vintage clothing emporium providing premium brands at great prices. Stocking staple vintage brands – Dickies, Carhartt & Levi’s denim. They also hand curate a selection of vintage sweats, coats and hoodies perfect for winter.

Affordable vintage clothing store based in Manchester, England. – Red Cactus Vintage

TONYs CHOCOLATE

A great story and the best tasting chocolate – find this festive selection at Tony’s Chocolonely Christmas Gift Pack, 6x 50g (johnlewis.com)

ARTISAN HAMPERS

The British Hamper Company is a family business based in Lincolnshire. Each of its hand-packed gourmet British hampers is filled with artisan products and is curated from a love of gift-giving and a passion for great British produce. The hampers are packed with local British food and are available to be shipped across the UK, Europe and Worldwide. Offering an impressive array of diets and tastes it includes ones specifically for Coeliacs, Vegans, and reduced sugar diets and more.

Featuring a diverse range of gourmet treats, each hamperholds an array of goodies, carefully sourced from the finest British producers. Packed in keepsake boxes and traditional wicker hampers, gifts from The British Hamper Company bring something very special to the festive season.

“We hand-pick only the finest British produce for our hampers,” says Alice Tod, at The British Hamper Company. “britishhamper.com

PANETTONE

Christmas isnt really Christmas till you have Pannetone and this one comes with Prosecco perfect for a lesirly start to Christmas mnorning or a treat with friends. Every yearCarluccios make somne of the best around and these beauties are giftable too.

Panettone & Prosecco Gift Set – Tradizionale – Carluccio’s (carluccios.com)

Plants By There – Houseplant Shop, Botanical Design & Plant Installation.

Ethical Designer house plants -online houseplant shop specialising in U.K. grown, peat-free houseplants and sustainable, yet stylish indoor gardening products. They offer pet friendly , air purifying and even hard to kill plants.

www.wisewolfwines.com

Great tasting wine with great eco credentials – super low carron footprint and recycled glass and eco friendly in every way this is my favourite wine of the year .