Thanks! Ready to be a bad bish this Christmas?❄️

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Christmas Weight-Loss & Maintenance Cheat Sheet

1. Stick to the 80-20 Principle

Keep 80 percent of your week aligned with your fat-loss habits: calorie deficit, high protein, hydration, and daily movement.
The other 20 percent is your flexibility for meals out and celebrations.
But 20 percent really means 20 percent. Not Monday to Thursday on-plan, then Friday to Sunday off the rails.

2. Start Your Day With Protein

A high-protein breakfast keeps you full, reduces cravings, and stops the cycle of going to meals absolutely starving.

3. Choose Smart Restaurant Options

  • Pick dry dishes where you can see what you're eating.

  • Avoid heavy sauces, creamy dishes, buttery foods, oily meals.

  • Limit deep-fried options.

  • Choose grilled, roasted, baked, or steamed.

4. Manage Your Alcohol

  • Alcohol adds calories fast and increases hunger the next day.

  • Choose alcohol-free options when you can.

  • Set a limit (3-drink max).

  • Lower-calorie choices: prosecco (~75 kcal), slimline G&T (~100 kcal).

  • Avoid large glasses of wine (up to 250 kcal).

5. Keep Your Steps High

Movement is your superpower in December.
Train hard when you can, and use that extra energy to go for longer walks or hit PBs in the gym.

6. Don’t “Save Calories” for Nights Out

Turning up starving will always lead to overeating.
Fuel your day properly so you stay in control.

7. Stay Hydrated

Dehydration increases cravings. Aim for 1-2 litres of water a day, more if you’re drinking alcohol. Space it out and habit stack your water breaks.

8. Choose Your Non-Negotiables

You do not need to attend or eat everything.
Pick the nights that matter,  not every invitation needs a yes. Bring some ‘IDGAF’ energy if someone asks why you are not drinking/ leaving early.

9. The Day-After Strategy

  • Protein-first breakfast

  • Big walk

  • Lots of water

  • Straight back to routine,  no guilt spirals

10. Remember: Maintenance Is a Win

If you maintain your weight through December, you’ve smashed it.
Maintenance during Christmas is progress.


11. Trying is lying.

Make decisions and stick with them. There is no such thing as ‘I tried’ to go to the gym this week etc. Plan it in, follow through on your actions.