How Men Over 40 Can Stay Lean, Energised, and In Control Through the Christmas Period
It’s no secret: the festive season comes with joy, food, and—if you’re like most men over 40—frustration around creeping holiday weight gain. Studies show the average adult gains between 0.8 and 1.3 kg (2–3 pounds) between mid-November and January, with much of that extra weight sticking around for months or even years. In fact, for men already overweight or with low energy, holiday weight gain often becomes a permanent fixture—something most never fully lose.
So, how do you keep from ending up heavier, stiffer, and more tired come February? The solution lies in mindset, small wins, and using a few science-backed tricks.
Mindset First: Avoid Catastrophising
One meal is only one meal—it won’t break you. The biggest mistake is letting one indulgence turn into a week-long binge because you “blew it.” Catastrophising leads to lost motivation, guilt, and often more calories. Instead, focus on small, positive decisions in each moment. You’re never more than one good meal or walk away from being back on track.
Start With a Good Breakfast
Breakfast is often one of the few meals within your control during the busy season and it plays a critical role in setting your day’s tone. A high-protein breakfast helps control appetite, stabilises blood sugar, and reduces cravings later in the day—making it easier to make better choices at lunches, dinners, and snacks.
Think eggs, lean meats, Greek yogurt, or a protein smoothie. Prioritise protein first, then add some veggies or fruit. Starting strong with breakfast builds the momentum you need to navigate parties and family dinners with better balance.
Fill Up on Protein Throughout the Day
Protein is king—especially during the holidays. Compared to carbs and fats, protein is far less likely to turn into body fat. Filling up on lean meats, eggs, seafood, or Greek yogurt means you’ll naturally eat less of the high-calorie stuff. Start each meal with protein before loading your plate with sides or treats.
Use Strategic Fasting and Protein-Sparing Modified Fasts
A smart strategy is to use 1–2 protein-sparing modified fasts each week. On these days, eat only lean protein and low-calorie veggies (think grilled chicken, white fish, greens, salad), keeping calories much lower than normal. This technique preserves muscle mass, helps offset extra food on party days, and keeps your metabolism humming.
Intermittent fasting—skipping breakfast or tightening eating windows—can also help control calories without feeling deprived. Use these tools flexibly, not as punishment.
Keep Moving—Don’t Pause Your Workouts
Many men fall into the trap of “I’m on holiday, so I stop everything.” Just because nutrition isn’t perfect doesn’t mean you should bail on training. Stick to your usual routine: weight training twice a week, regular walks, or short bodyweight workouts at home. Exercise protects muscle, boosts mood, and balances appetite—even if you’re eating more than usual.
Don’t Let Perfect Be the Enemy of Good
Forget perfection. Holiday food is meant to be enjoyed. Just don’t let one party, big meal, or slice of cake spiral into weeks of unhealthy habits. Look for small wins every day—choosing protein first, staying active, sleeping well, and getting back on track after a slip.
Remember, long-term success is built on these simple habits—especially during life’s busy, tempting times.
Enjoy Christmas, make smart choices, and give yourself grace. A little strategy now can keep you leaner, happier, and more energised into the New Year—without ever feeling like you missed out.
This addition emphasises how controlling breakfast can influence your entire day’s eating habits, which is especially valuable during the unpredictable Christmas season.
