How to stay consistent with your diet and training when your routine falls apart

THE festive season is one of the hardest times of the year to stay on track with your fitness goals.

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HOLIDAY eating doesn't have to be a free-for-all, says the writer.

(Meta AI)

Your normal routine gets thrown off with family events, travelling, work shutdowns, late nights, and the endless food options everywhere you look.

It's easy to slip into an "all or nothing" or "yolo" mindset, but the truth is you don't need a perfect plan to stay consistent. You just need a realistic one.

Here's how to stay in control of your diet and training even when everything around you is chaotic.

Alcohol is one of the biggest reasons people fall off their diet during the holidays. It's not only high in empty calories, but it also slows down protein synthesis, which means your body will struggle to build or maintain muscle after drinking. This is especially important if you're trying to stay lean or hold on to strength. If you're going to drink, choose white spirits such as vodka, gin or tequila. These generally have lower calories and fewer added sugars when compared to cocktails, ciders, beers and creamy holiday drinks. Stick to moderation, and try pairing each drink with a glass of water to control intake and stay hydrated.

Christmas comes with easily accessible junk food at every turn. Dessert tables, samoosas, pastries, cakes, biscuits, chocolates, leftover meals, and snacks lying around the house. Instead of trying to avoid everything, which usually leads to bingeing later, allow yourself to have these foods in moderation. The trick is to plan ahead.