{"id":11404,"date":"2020-12-02T11:56:57","date_gmt":"2020-12-02T10:56:57","guid":{"rendered":"https:\/\/www.ernaehrung-beratung-muenchen.de\/dont-put-on-weight-at-christmas\/"},"modified":"2025-10-13T12:03:25","modified_gmt":"2025-10-13T10:03:25","slug":"dont-put-on-weight-at-christmas","status":"publish","type":"post","link":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/dont-put-on-weight-at-christmas\/","title":{"rendered":"Don&#8217;t put on weight at Christmas"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1yzf4r-70f0c429cf3f888f4f07f58a3f2dd289\">\n.avia-section.av-1yzf4r-70f0c429cf3f888f4f07f58a3f2dd289{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2017\/08\/ernaehrungsberatungs-blog-slider.jpg);\nbackground-position:50% 0%;\nbackground-attachment:scroll;\n}\n<\/style>\n<div id='av_section_1'  class='avia-section av-1yzf4r-70f0c429cf3f888f4f07f58a3f2dd289 main_color avia-section-large avia-no-border-styling  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  blog--header--section avia-full-stretch avia-bg-style-scroll av-minimum-height av-minimum-height-50 av-height-50  container_wrap sidebar_right'  data-section-bg-repeat='stretch' data-av_minimum_height_pc='50' data-av_min_height_opt='50'><div class='container av-section-cont-open' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-11404'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1sxnmj-49a1dbbc8f109d5f9f705663dd81e8a6\">\n.flex_column.av-1sxnmj-49a1dbbc8f109d5f9f705663dd81e8a6{\nborder-radius:0px 0px 0px 0px;\npadding:20px 20px 20px 20px;\n}\n<\/style>\n<div  class='flex_column av-1sxnmj-49a1dbbc8f109d5f9f705663dd81e8a6 av_one_full  avia-builder-el-1  avia-builder-el-no-sibling  header--box first no_margin flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-g5z4i3-cb8a231de12d9569431a44ebba2e5517\">\n#top .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517{\npadding-bottom:40px;\ncolor:#ffffff;\nfont-size:28px;\n}\nbody .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n#top #wrap_all .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-special-heading-tag{\nfont-size:28px;\n}\n.av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .special-heading-inner-border{\nborder-color:#ffffff;\n}\n.av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-subheading{\nfont-size:15px;\n}\n\n@media only screen and (min-width: 480px) and (max-width: 767px){ \n#top #wrap_all .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n\n@media only screen and (max-width: 479px){ \n#top #wrap_all .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n<\/style>\n<div  class='av-special-heading av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 av-special-heading-h2 custom-color-heading blockquote classic-quote  avia-builder-el-2  el_before_av_textblock  avia-builder-el-first  av-inherit-size'><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Nutrition blog<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ds4msb-e7a8b52baab300cf20f047e9054a13a3\">\n#top .av_textblock_section.av-ds4msb-e7a8b52baab300cf20f047e9054a13a3 .avia_textblock{\nfont-size:18px;\ncolor:#ffffff;\n}\n<\/style>\n<section  class='av_textblock_section av-ds4msb-e7a8b52baab300cf20f047e9054a13a3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center;\">Recipes &#8211; interesting facts &#8211; tips &#8211; inspiration, whether:<br \/>\nDiet, vegan, vegetarian, paleo or just health-conscious&#8230;<\/p>\n<\/div><\/section><\/p><\/div>\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div><div id='after_section_1'  class='main_color av_default_container_wrap container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-11404'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-17pzcb-764adb3e6a4f045e7c8a0dd102be6479\">\n.flex_column.av-17pzcb-764adb3e6a4f045e7c8a0dd102be6479{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-17pzcb-764adb3e6a4f045e7c8a0dd102be6479 av_one_full  avia-builder-el-4  el_after_av_section  el_before_av_one_full  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2ybb77-e09b3787ca284f990221c0ef45ed3476\">\n#top .av-special-heading.av-2ybb77-e09b3787ca284f990221c0ef45ed3476{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-2ybb77-e09b3787ca284f990221c0ef45ed3476 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-2ybb77-e09b3787ca284f990221c0ef45ed3476 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-2ybb77-e09b3787ca284f990221c0ef45ed3476 av-special-heading-h1  avia-builder-el-5  el_before_av_textblock  avia-builder-el-first  av-linked-heading'><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >Don\u2019t gain weight at Christmas?<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-8gwezv-8ac0a3f6fe0f20a5b22444a3bd7e0a8a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Every year again &#8230;<\/h2>\n<h3>&#8230; after the Christ child comes a guilty conscience because of the weight.<\/h3>\n<p><strong>Who doesn&#8217;t know that?<\/strong><\/p>\n<p><a href=\"https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2019\/12\/weihnachten-plaetzchen-kalorien.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-7034 size-medium alignright\" title=\"Don't gain weight despite Christmas cookies - Nutritional advice Munich\" src=\"https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2019\/12\/weihnachten-plaetzchen-kalorien-300x300.jpg\" alt=\"Christmas cookies - calorie-conscious through the holidays\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2019\/12\/weihnachten-plaetzchen-kalorien-300x300.jpg 300w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2019\/12\/weihnachten-plaetzchen-kalorien-80x80.jpg 80w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2019\/12\/weihnachten-plaetzchen-kalorien-36x36.jpg 36w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2019\/12\/weihnachten-plaetzchen-kalorien-180x180.jpg 180w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2019\/12\/weihnachten-plaetzchen-kalorien.jpg 350w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>At Christmas, we enjoy time with our family and friends. The coronavirus-related contact and exit restrictions will mean that some people will celebrate Christmas differently than expected.<\/p>\n<p>And precisely because this chaotic year has cost us all a lot of energy, the festive season is also a time for festive cooking and feasting to our heart&#8217;s content.<\/p>\n<p>To avoid the rude awakening a few days later when your pants pinch, your blouse stretches and you suddenly see numbers on the scales that seem completely unfamiliar, I&#8217;ve put together a few tips to help you avoid putting on weight at Christmas.<\/p>\n<h3>With these tricks, you will also enjoy Christmas culinary delights and not gain weight.<\/h3>\n<p><strong>1. sugar-reduced baking is so easy and still delicious!<\/strong><br \/>\nAdvent is the time for cookies and gingerbread, and of course vanilla crescents, cinnamon stars and gingerbread are part of it.<\/p>\n<p>But perhaps you could reduce the amount of conventional sugar or replace it with healthier and lower-calorie alternatives such as stevia or xylitol? Honey, spices, dark chocolate or fruit also sweeten very well, so you can do without normal sugar.<\/p>\n<p><strong>2. pay attention to a balanced diet when planning the menus<\/strong><br \/>\nOf course, a Christmas roast with dumplings and gravy is a tasty dish. And in a well-rationed portion, it shouldn&#8217;t affect your weight either.<\/p>\n<p><a href=\"https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2019\/12\/weihnachten-ohne-zunehmen-essen.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7030 size-medium\" title=\"Don't gain weight at Christmas? Tips from the Munich nutritionist\" src=\"https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2019\/12\/weihnachten-ohne-zunehmen-essen-300x300.jpg\" alt=\"Christmas without gaining weight with tips from the Munich nutritionist\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2019\/12\/weihnachten-ohne-zunehmen-essen-300x300.jpg 300w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2019\/12\/weihnachten-ohne-zunehmen-essen-80x80.jpg 80w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2019\/12\/weihnachten-ohne-zunehmen-essen-36x36.jpg 36w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2019\/12\/weihnachten-ohne-zunehmen-essen-180x180.jpg 180w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2019\/12\/weihnachten-ohne-zunehmen-essen.jpg 350w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>But perhaps you&#8217;d rather treat yourself to a spoonful more red cabbage instead of another dumpling, or avoid overly fatty meat with a crust and opt for leaner meats such as turkey, chicken or turkey instead?<\/p>\n<p>To reduce the amount of carbohydrates and fats somewhat, various vegetables such as sweet potatoes, beans or various types of cabbage are suitable as side dishes.<\/p>\n<p>Instead of cookies for breakfast, it is advisable to eat a diet rich in white and fiber. How about a delicious muesli consisting of fresh fruit, light low-fat quark with a few tablespoons of oat flakes and a dash of honey?<\/p>\n<p>There are also tasty salads in winter that provide us with plenty of vitamins as well as fruit.<\/p>\n<p><strong>3. it&#8217;s the quantity that counts and strength lies in tranquillity<\/strong><br \/>\nAvoid a plate full to the brim. Start with a smaller portion and take your time to eat. Let the dish melt in your mouth and eat with all your senses. Mmmh&#8230; how good it tastes!<\/p>\n<p>This way you avoid eating too much in too short a time, as the feeling of fullness only sets in after 15 to 20 minutes. And when you have finished your first plate, you are also signaling to your brain: &#8220;I&#8217;ve already eaten one plate &#8211; that should be enough.&#8221;<\/p>\n<p><strong>4. drink plenty of water instead of juice, soft drinks or alcohol<\/strong><br \/>\nIt&#8217;s understandable if you don&#8217;t want to miss out on mulled wine at the Christmas market, and a delicious meal also needs a good drop. But here, too, it is important to pay attention to the quantity. Because wine or beer not only have a lot of calories, but also stimulate your appetite for sweets.<\/p>\n<p>In addition, alcohol or soft drinks deprive your body of important fluids, so be careful not to dehydrate your body unnecessarily and drink plenty of water.<\/p>\n<p>If you drink a large glass of water before eating, it fills your stomach a little and your hunger is suddenly much smaller. A glass of warm ginger water also helps to reduce hunger, as ginger has a cholesterol-lowering and digestive effect. Just give it a try!<\/p>\n<p><strong><a href=\"https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/10\/fit_durch_den_winter.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-6216 size-medium\" title=\"Don't gain weight at Christmas by exercising outdoors - Ern\u00e4hrungsberatung M\u00fcnchen\" src=\"https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/10\/fit_durch_den_winter-300x300.jpg\" alt=\"Tips for staying healthy and fit through the cold season - Nutritional counseling Munich Silke Schweitzer\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/10\/fit_durch_den_winter-300x300.jpg 300w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/10\/fit_durch_den_winter-80x80.jpg 80w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/10\/fit_durch_den_winter-36x36.jpg 36w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/10\/fit_durch_den_winter-180x180.jpg 180w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/10\/fit_durch_den_winter-120x120.jpg 120w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/10\/fit_durch_den_winter.jpg 350w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>5. it simply doesn&#8217;t work without movement<\/strong><br \/>\nEven though it&#8217;s a public holiday, you should still plan to exercise during the festive period. After all, if you have a hearty lunch, you shouldn&#8217;t go to the couch for an afternoon nap and then bridge the time with coffee, cake or cookies until dinner.<\/p>\n<p>Dress warmly and go for a digestive walk. Depending on the weather, a short bike ride or a relaxed Nordic walking tour can also help.<\/p>\n<p>Make conscious use of the days off to take time for yourself. Treat yourself to an extensive yoga session after getting up or a morning run outdoors. Make the most of the time and go outside in the fresh air between visits and parties.<\/p>\n<p><strong>In general:<\/strong><br \/>\nIf you eat a balanced and healthy diet all year round, why not treat yourself to a treat or two at Christmas &#8211; without a guilty conscience?<\/p>\n<p>With this in mind, I wish you a Merry Christmas and all the best for the New Year!<\/p>\n<p><strong>Your nutritionist in Munich &#8211; Silke Schweitzer<\/strong><\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-70s4p7-b17e2b569738368d7d2c9a27aabfe202\">\n.flex_column.av-70s4p7-b17e2b569738368d7d2c9a27aabfe202{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-70s4p7-b17e2b569738368d7d2c9a27aabfe202 av_one_full  avia-builder-el-7  el_after_av_one_full  el_before_av_hr  first flex_column_div av-zero-column-padding  column-top-margin'     ><div  class='avia-button-wrap avia-button-center  avia-builder-el-8  avia-builder-el-no-sibling '>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5gyqqj-1e80a37ba4680adc87ee16e256f5e3d9\">\n#top #wrap_all .avia-button.av-5gyqqj-1e80a37ba4680adc87ee16e256f5e3d9{\nbackground-color:#4d95d0;\nborder-color:#4d95d0;\ncolor:#ffffff;\ntransition:all 0.4s ease-in-out;\n}\n#top #wrap_all .avia-button.av-5gyqqj-1e80a37ba4680adc87ee16e256f5e3d9:hover{\nbackground-color:#f5a73b;\ncolor:#ffffff;\ntransition:all 0.4s ease-in-out;\n}\n#top #wrap_all .avia-button.av-5gyqqj-1e80a37ba4680adc87ee16e256f5e3d9 .avia-svg-icon svg:first-child{\nfill:#ffffff;\nstroke:#ffffff;\n}\n#top #wrap_all .avia-button.av-5gyqqj-1e80a37ba4680adc87ee16e256f5e3d9:hover .avia-svg-icon svg:first-child{\nfill:#ffffff;\nstroke:#ffffff;\n}\n<\/style>\n<a href='https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/contact\/' class='avia-button avia-button-fullwidth av-5gyqqj-1e80a37ba4680adc87ee16e256f5e3d9 avia-icon_select-yes-left-icon avia-color-custom'   aria-label=\"Christmas over and still put on weight?\"><span class='avia_button_icon avia_button_icon_left avia-iconfont avia-font-my-mark2' data-av_icon='\ue898' data-av_iconfont='my-mark2' ><\/span><span class='avia_iconbox_title' >Christmas over and still put on weight?<\/span><div class='av-button-description av-button-description-below'><p>Then give me a call &#8211; with your personalized nutrition concept we will help you lose weight!<\/p>\n<\/div><\/a><\/div><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3vgp4r-7b290df8009316dd94490db1c6663d66\">\n#top .hr.av-3vgp4r-7b290df8009316dd94490db1c6663d66{\nmargin-top:25px;\nmargin-bottom:25px;\n}\n.hr.av-3vgp4r-7b290df8009316dd94490db1c6663d66 .hr-inner{\nwidth:47%;\nmax-width:45%;\n}\n<\/style>\n<div  class='hr av-3vgp4r-7b290df8009316dd94490db1c6663d66 hr-custom  avia-builder-el-9  el_after_av_one_full  avia-builder-el-last  hr-center hr-icon-yes'><span class='hr-inner inner-border-av-border-thin'><span class=\"hr-inner-style\"><\/span><\/span><span class='av-seperator-icon avia-iconfont avia-font-entypo-fontello' data-av_icon='\ue8b8' data-av_iconfont='entypo-fontello' ><\/span><span class='hr-inner inner-border-av-border-thin'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Every year again &#8230; does a guilty conscience about weight come after the Christ child? I have some tips for you on how to spend Christmas without gaining weight!<\/p>\n","protected":false},"author":10,"featured_media":11405,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[79,80],"tags":[],"class_list":["post-11404","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diaet","category-nutritional-advice"],"_links":{"self":[{"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/posts\/11404","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/comments?post=11404"}],"version-history":[{"count":3,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/posts\/11404\/revisions"}],"predecessor-version":[{"id":11410,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/posts\/11404\/revisions\/11410"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/media\/11405"}],"wp:attachment":[{"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/media?parent=11404"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/categories?post=11404"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/tags?post=11404"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}