How to lose your Christmas weight gain responsibly

December is arguably the most enjoyable month of the year. Whether you agree with that statement or not, the month brings with it several festivities in a row: Sinterklaas, end-of-year drinks, Christmas, New Year's Eve... For this lucky writer, there's even a birthday to add to the mix. In December, I effortlessly roll from chocolate letters and gingerbread cookies to homemade apple pie with whipped cream, wine, speciality beers, snack platters, Christmas cookies and a five-course Christmas dinner. All that to end the year as one should, with champagne and oliebollen.

In November, I usually sign up for a boot camp that takes place in January, since I can already see the extra pounds coming on. Every year, I also tell myself I'll take Dry January seriously this time. Not because I like to punish myself, but because December is as much a month of overconsumption as it is of underachievement. Most sports clubs go into hibernation during the hustle and bustle of parties and gift hunting. It's like the intrinsic motivation to move and burn calories is put on hold.

The cold, hard truth
All those extra calories and lack of physical activity leave their mark. But what does that mean in concrete terms? According to Women’s Health, one can consume thousands of calories on a single Christmas Day. A three-course dinner with a few drinks can easily add up to 3,000 kilocalories, and that's not including snacks. 3,000 kilocalories is 500 to 1,200 calories more than the daily needs of an adult who gets enough exercise.

Anita Hellemons, a dietitian at the Utrecht Nutrition Advisory Group, says that's not an unrealistic assumption. "Scientists conclude that people gain an average of 0.2 to 0.9 kilograms during the holiday season. It varies from person to person, though. For example, overweight people gain more weight and have more difficulty losing it again, while people who always watch their weight hardly gain any during the festive season. Height and muscle mass play a role here, but around 7,700 extra kilocalories are quickly converted into an extra kilo of fat in your body. In addition, you retain more fluid due to the additional intake of salt and carbohydrates."

Age is just a number
It doesn't matter whether you're 22 or approaching 40. According to Hellemons, age is less influential in this matter than most people think. "It's not your age that causes you to gain weight faster, but your behaviour. The older we get, the less we tend to exercise. We drive to work, sit all day and plop down on the sofa in the evening, never to get up again. Younger people exercise more, consciously or unconsciously, and therefore burn more calories."

Less physical activity also leads to muscle loss. "Muscles are our combustion engine. If your muscle mass decreases, you gain weight more quickly. Age only really starts to play a role around the age of 50, when people lose about 2 per cent of their muscle mass each year. Keeping your muscles trained is therefore worth its weight in gold."

Investment
Getting enough exercise is important, but according to Hellemons, it is not a quick fix for those extra pounds gained over Christmas. "Exercise changes your mindset, which is good. You feel better and can resist temptations more easily. But to burn around 300 kilocalories, the average person has to walk for an hour. And we're talking about brisk walking, not strolling past shop windows. To burn the same amount of calories, you need to do about 45 minutes of strength training and half an hour of running." She calculates: "Roughly speaking, when running, you burn one kilocalorie per kilogram of body weight per kilometre. So someone weighing 70 kilograms would have to run 10 kilometres to burn 700 kilocalories, or 90 grams of fat. That's quite a lot of effort."

For this reason, Hellemons says that hitting the gym in January doesn't make much sense. "Besides, you should definitely not start doing extreme exercise if you're not used to it, as that often leads to injuries and premature dropouts. Even going from zero to an hour of walking a day can cause physical complaints. It's better to alternate it with strength training, for example. Variety is better for your body and also makes exercise more fun and easier to stick with."

Nothing new under the sun
If you want to lose weight, you will have to do more than just exercise. "You also have to change your eating habits," says Hellemons. "That sounds logical, but it is still difficult for many people. People want to see quick results and then resort to strict diets, which I am really against. Hopefully, everyone knows by now how bad they are for you. The yo-yo effect is lurking around the corner, and you'll lose muscle mass. Adjusting your diet is healthier and more effective. Cutting 500 calories a day will get you a long way."

According to Hellemons, everyone can figure out where those extra calories are. "Don't skimp on your main meals, as long as they're not extreme, of course. Don't cut out the good fats; rather, cut out the unhealthy saturated fats in snacks and the sugars in soft drinks or biscuits. And don't go for a second round. Avoiding alcohol is also better for your health in every way. Just don't replace it too often with alcohol-free alternatives, as those usually contain a lot of calories."

A different perspective
Hellemans has a few more tips under the motto prevention is better than cure. "Gaining a kilo every December seems harmless, but after 10 years, that's 10 extra kilos you're carrying around, and those are harder to lose than just one kilo. So, don't wait too long. In addition, focus on enjoyable activities and take a walk in between. Get your pleasure from hanging out with people, not just from having lots of tasty foods. That is not only healthy but saves you a lot of frustration afterwards."