How to maintain your weight over Christmas


Welcome to this week’s blog, as it’s coming up to Christmas, it’s all about body composition – the way your body is composed of fat, muscle, water, and of course, bone. With it getting so close to Christmas, you might be thinking that you’re going to eat a lot and enjoy yourself and not worry about your body composition or it might have already started preying on your mind. This blog is not going to talk about ‘the new year, new you’ or ‘here’s how to lose weight, and how to dump a load of fat one week after Christmas’. I’m actually going to give you some tips to try and prevent you from gaining too much weight over the Christmas period.

Christmas is a funny one. My weight and my body composition is stable all year round. I’ve found my body’s natural set point. I know how to eat and how to lose to maintain my physique. Christmas doesn’t need to be a period of total excess – we can reign it in a little bit.

Of course, I might enjoy more mince pies, I’m might eat a little bit more on Christmas Day and Boxing Day but not excessively. When you’re going out to Christmas do’s for example, one of the big things that can cripple us is alcohol – here are a few little tips in managing that: one is to dilute your drink – if you have a white wine, make it a spritzer. Another would be to have a three drink rule – one alcoholic drink, two alcoholic drinks, then one soft drink or water. That will also help you reduce your hangover, and it will help you to stay hydrated throughout the period you’re drinking.

What we tend to do, is when we’re holding a drink and we’re mixing with people we may not know that well, we tend to sip away (a bit like a slightly nervous tick). You need to put the drink on the table so that you have to break someone’s eye line to reach for it, this will make you less tempted to do that very often. This can all help you reduce what you’re going to drink. Be clear when you go out as well. What are your negotiable’s and what are your non-negotiable’s? Non-negotiable’s might be having a water every three drinks. Negotiable is having an extra mince pie. It’s a bit permissive, but you can work with that.

In terms of eating itself, if you are going to eat a little bit more and really enjoy the Christmas spirit, then try and put in a little bit more activity – stand a bit more, move a bit more, go for that walk, take the dog an extra mile. You could do a short workout at the beginning of the day as well to stay in good shape. All of these types of activities can help, just think about being more active, to counterbalance the extra calories you might have over Christmas.

In the New Year, we will be producing some new blogs and launching lots of podcasts – we really want to get away from the resolutions and the new year and new you and give you some really good fundamental principles that you can follow in the new year and beyond. Making sure that you start off with a bang, getting into good health, getting the basics right, and then if you follow us throughout the year, we can help you finesse and build on those basics in a foundational way. Which in return will give you an amazing year of good health and prosperity.

That’s it for me. I’ll talk to you soon.

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We have brought together everything you need to optimise your body composition, in one package. The Body Composition Package includes the DNA test for diet and fitness combined with a non-invasive blood test panel for 7 key markers including thyroid, lipids (fats), vitamin B12 and HbA1c (diabetes).

Once we’ve received the results of your DNA and blood test, we arrange a suitable time for the consultation which takes place online and lasts approximately 60 minutes. In the consultation, we analyse your results, explain what everything means and draw up a personalised action plan.

Our Body Composition Package includes an eBook that talks you through the Body Composition Signal and gives you loads of tips, information and a resource you can keep coming back to. The eBook is a concise summary of everything we’ve learned from the hundreds of clients we’ve helped to optimise their body composition.

What you get:

  • DNA test for diet and fitness
  • Custom Blood Panel
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  • 21 Day Course of Goat Milk Kefir
  • Consultation with a Health Expert

If you would like to find out more about this package, please click here.

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If you’re reading this, you’re are probably in a reasonably senior position, running your own business or have a busy life running the home and juggling other responsibilities. Either way, you’re busy. The convergent pressures of work and family life have probably meant that the time you did have to spend on health and fitness has disappeared. Why not talk to us and see how we can help.

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Leanne Spencer is an entrepreneur, coach, TEDx Speaker, author of Remove the Guesswork, and founder of Bodyshot Performance Limited. Bodyshot is a health and fitness consultancy that helps busy professionals get more energy by removing the guesswork around their health, fitness and nutrition. Visit or email to register your interest in our services and connect with us on Facebook, Instagram and Twitter.


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