Personal Trainer, Liverpool Street



JDP Top trainer Jackson Hinch explains how you can get rid of the Christmas bulge and FAST.

The holiday period is full of positivity. Catching up with friends and family, spending more time with loved ones than sitting at desk, receiving unexpected gifts and surprises, and making the most of the free food and bar tabs at the numerous functions we get invited too. We can all agree that there is one big downside that we all come to realize once the smoke clears that extra few pounds you’re now carrying around your mid section, the dreaded Christmas Buldge. It doesn’t judge, it doesn’t discriminate, it hits everyone.

Personal Trainer, Liverpool Street

Enjoying different foods and more of them over the holidays over the holidays plus not having as much spare time to workout come as part of the territory, and always end with the unfortunate tightening of your favourite jeans or having your jacket squeeze the life out of you as you zip it up. Don’t beat yourself up over it, it happened. Accept it and move forward. Don’t all of a sudden be scared of food or completely revamp and reinvent your fitness regime, small changes stick without you even realizing.

Here’s our top 10 tips to help get rid of the Christmas Buldge that you can implement without a crazy amount of stress:

1) Drink More Water.

After consistently having high calorie beverages on hand in the form of beer, wine, sodas, and juices, just swapping these out for plain water, or even flavoured with lemon or lime, will vastly reduce the calories you’re consuming without doing anything at all to your diet. Many people also mistake thirst for hunger so before you reach for that snack, try drinking some water first and see how you feel in 10 minutes time.

Personal Trainer, Liverpool Street

2) Don’t Eat On The Go. Make A Meal Of It.

Eating on the run generally involves food coming from a packet which straight off the bat we know is not ideal. Likely high in fat and carbs with not a lot of protein it will do little to help with your hunger and is often more habitual rather than due to actual necessity. Sitting down and eating a proper meal will make you feel fuller for longer and also make you appreciate the food that you are putting into your body rather than mindlessly munching.


3) Increase Your Protein Intake.

Protein being what our bodies are made up of is not only essential to our health, it will also help greatly fight off those hunger cravings. Protein prolongs the satiety of a meal for much longer than carbohydrates or fats, therefore you’ll inherently eat less. Add to this the thermogenesis caused by digesting extra proteins (the burning of extra calories to digest protein) and it’s easy to see why I recommend eating some for of protein with every meal.


4) Be Honest With Your Fitness Regime.

Coming back from the holiday mode and back into a fitness plan can appear daunting. In all honesty we are our own worst enemies. Don’t procrastinate and put off work outs as before you know it you’ve gone two weeks with very little exercise. If you know you’ll have a hard time sticking to a plan be honest with yourself and it may be time to invest in a professional to help give you some accountability and make sure you’re on the right track.


5) De-Stress Your Home and Work Place.

First few weeks back in the office always end up being a nightmare with things to catch up on or new projects to start. Home life goes from no worries to trying to get things back into a routine. Most people binge or overeat when stressed so slow yourself down, take a step back and relax.


6) Keep Yourself Accountable.

Write notes to your future self to help control what you eat. If you know you have a weakness for the snacks you usually put in the kids lunches then leave yourself a note on the pantry “Are the biscuits really worth the buldge ?” or “Do you really love this food enough to want to wear it on a night out?” if you have a dress you want to fit back into.


7) Careful On The Condiments.

Replacing calorie heavy dressings such as mayo and hummus with lighter options such as homemade salsa or a little low fat yoghurt can greatly reduce the amount of calories you consume without making much of a dent in your overall food intake. You’ll also generally eat these with lighter meats such as chicken or fish with a salad so it will be just like it was all part of the plan in the first place.

8) Treat Yourself.

If you’re eating say four small meals a day that’s 28 meals a week. Letting yourself off the hook for 1-2 of these meals won’t negatively impact on your dieting efforts and will give you something to look forward to during the week or on the weekend. It will also likely increase your chance of sticking to your plan as it is a “reward”, if you go off plan then there goes your meal off.

9) Set Realistic Goals.

500g-1kg of weight loss per week is doable and a good target, generally around 1% of your bodyweight. Aim to drop to your pre holiday weight or slightly below to begin with and then work from there. Don’t fall into the new year’s resolution trap of aiming too high and then giving up at your small amount of progress. Small steps make for big journeys.


10) Eat Your Fruit And Vegetables.

Eating your fruits and vegetables like we were told to as a kids still should apply in your adult life. Bringing in vitamins and minerals your body needs in abundance will help kick your cravings for other foods that are less healthy. Also full of fibre they’ll help you feel fuller for longer as they are harder for your body to break down while also drawing in water so taking up space to make you feel fuller quicker.


That annoying holiday weight doesn’t have to stick around to be built on again next year. Act now and get yourself back in prime condition ready to take on everything the new year has to throw at you!!

Feel a bit scared getting scared? Why don’t you get in touch with one of our top trainers who can give you a helping hand.

author: Matt Williams


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