The festive season is synonymous with treating yourself, but how can we resist the temptation on offer if we’re already trying to lose weight? Fitness and Nutrition expert Arj Thiruchelvam, who has developed training programmes for world-leading consultancies including Holland & Barrett, has this advice:

“Before you start, ask yourself what your true motivation is for your weight-loss: ‘to find it easier to play with the kids’ or ‘no more challenges finding something to wear,’ for example.

Fat loss occurs as a result of a calorie deficit; burning more calories than you consume. Most of us know this but we still struggle to understand how to actually achieve it. It’s my belief that we concentrate on daily targets far too much and that is why I move the focus onto a weekly calorie deficit, instead of over a 24-hour period. Hunger varies and social events happen, so higher and lower calorie days help you stay consistent and you gain greater flexibility via the weekly calorie deficit, meaning you’re more likely to succeed in the long term.

We’ve often been told to lose weight slowly but in fact that doesn’t suit everyone and for some, aggressive dieting can be effective under professional supervision. A study by Nackers et al. (2010) found that a larger deficit resulted in less regain than moderate dieting. Short periods of very low intake with planned breaks can work well, and I’ve seen clients lose 4kg in 2 weeks and 7kg in 4 weeks using this strategy on my 4 Weeks 4 Kilos weight loss programme.

Top Christmas Tips

Move!
Reduced movement is a major cause of festive weight gain. Gyms open less, you socialise more, and you sit more. Use NEAT (Non-Exercise Activity Thermogenesis) by moving, fidgeting, taking extra steps, parking further away, and walking even in cold or rainy weather. NEAT often burns more calories than formal exercise because of the pure time spent on it.

However, I’d strongly recommend you avoid accounting for exercise expenditure when counting calories. Calorie-burn estimates on apps are usually exaggerated, and compensation (‘I deserve this food because I’ve been exercising’) often leads to overeating.

Protein
Increase protein before Christmas buffets – a protein shake beforehand can help you feel fuller and reduce high-calorie snacking. At the buffet, choose higher-protein foods and fewer fried items, which contain twice as many calories due to fat content.

Contrary to popular belief, you can gain muscle in a calorie deficit. Research from Longland et al. (2016) showed that even with a 40% deficit, adequate protein preserved lean mass, while higher protein increased muscle.

Resistance training is crucial for body composition, insulin sensitivity, and long-term weight maintenance. More muscle increases daily calorie burn and therefore, once you’ve hit your target, this becomes even more important.

Do I really need this?
We often eat when we don’t need to. Check whether you’re hungry and whether the food is something you can rarely enjoy, or something you can have anytime and therefore leave. This mindful approach can save hundreds of calories and if it’s seasonal, e.g. a mince pie, then it’s OK to enjoy.

Weight gain
A highly effective strategy to prevent going overboard during the festive season is to plan for weight gain. Although it sounds strange, creating a weight-gain target can change behaviour and mindset around food. Setting expectations reduces anxiety, lowers the chance of binging, keeps routine, and allows you to socialise while maintaining some structure through roughly tracking calories. I’ve seen clients gain less than planned and feel successful rather than guilty, which propels their next phase of progress once the holiday season is over.

Social health is vital—don’t sacrifice family and friends’ occasions just to lose a pound. Put a plan in place and succeed.

To kickstart weight loss after Christmas:

Rediscover true hunger by reducing snacking or use short fasts under professional supervision.
Be inefficient with movement to increase NEAT.
Stop compensating for exercise with extra calories.
Don’t fear sweeteners; replacing sugar can support weight loss.
Prioritise a weekly calorie deficit for flexibility, sustainability, and long-term success.