10 Rules for Boosting Your Metabolism During the Holidays

Christmas is finally upon us, dear readers! For me, Christmas means a little break from everyday life: time with the family, a little inner reflection, good conversations and of course enjoying the numerous Christmas menus. At Christmas, most people indulge themselves and don’t pay attention to whether the meals they eat are full of fat and sugar. In principle, this “gluttony” is completely okay, because (a lot of) eating is simply part of Christmas. If it weren’t for the unwanted love handles that remind us of the holiday even after Christmas!

Statistically, every German gains 0.8 kilos over Christmas, according to a study from 2016. And the pounds aren’t always lost by summer. Therefore, the same applies at Christmas: If you put your meals together cleverly and incorporate the necessary amount of exercise, you can effectively counteract weight gain.

In our fight against Christmas pounds, we have a strong ally: our metabolism. The more active we are, the more calories we burn while resting. The following five tips will help you get through the Christmas days lean with your power metabolism.

Fulfill your protein requirements:

Protein aids weight loss. Focus on protein-rich meals, especially during dinner, and limit carbohydrate intake. Consume your daily protein portion to ensure your metabolism handles all bodily processes. Up to 1.0 gram per kilogram of normal weight is recommended until age 40, 1.5 grams until age 50, and 1.8 to 2 grams thereafter.

Nutrient-dense, low-calorie foods:

Grandma was right about eating more vegetables, even during the holiday season! Vegetables offer numerous benefits: they increase nutrient density, volume, fiber content, and simultaneously reduce meal energy content. Ensure you include vegetables in every meal, such as tomatoes, cucumbers, or radishes for breakfast. During the main course, start with a raw vegetable salad before consuming warm dishes. Don’t hold back on side vegetables either! Opting for nutrient-dense, low-calorie foods ensures optimal nourishment. Your body takes longer to process these foods, keeping you fuller for longer.

Don’t forget to drink water:

Water is essential for all metabolic processes, acting as the primary transporter for vital nutrients. Aim for at least 30 milliliters per kilogram of body weight daily, ideally consuming two-thirds in the morning. Also, remember to keep a glass of water in front of you in the evenings and drink an equal amount of water for every alcoholic beverage.

Power workouts in between:

A brisk exercise session during the holidays can rev up your metabolism. All you need is comfortable clothing and a soft surface. Quick abdominal exercises, completed in less than 20 minutes, can leave you feeling energized and accomplished.

Active recovery:

Finally, Christmas is here—time to relax, right? Studies show that going from 100 to 0, from a hectic pre-Christmas period to holiday lethargy, can be detrimental to recovery. Without activity, the body and mind fall out of balance as all cell structures reduce their functions. Recovery is an active process, even during the Christmas season. Push yourself to take at least one longer walk daily. Exercise boosts the immune system, making the body more resilient against bacteria and viruses. It also reduces stress, and since stress and weight gain are interconnected, recovery during these days should be actively managed.