We personal trainers have a terribly overused expression which goes, “earn your carbs.” Gorging on sugar and starchy carbohydrates such as bread and potatoes can be problematic to your waistline since they spike insulin—a powerful hormone that causes you to gain body fat when coupled with a sedentary lifestyle. If you must consume these, do so only 1-2 hours after a high-intensity weightlifting session when your body is more likely to shuttle it into your muscle cells rather than your fat.

See also: What Is Intermittent Fasting?

When it comes to alcohol, abstinence is the best form of weight control. But if you’re an avid binge drinker when the holidays roll around then you’re better off choosing clear spirits like vodka and tequila instead of the more calorific varieties such as mixers, cocktails and beers, both of which are loaded with sugar. Drinking your alcohol after dinner will reduce the risk of throwing your calories out of whack at three in the morning as you hunt down kebab shops like a crazed drunkard.

There’s no fun in being a couch potato during the holidays. Using your time off to get out for a hike can increase serotonin (the ‘happiness’ neurotransmitter) while burning tons of calories. There are studies to suggest that serotonin works as a natural appetite suppressant that may curb your cravings for chocolate cake. That’s two birds with one stone.

See also: How To Stay Fit While Traveling

Simply getting out and doing an activity you enjoy can do wonders for your physique. Keeping stress levels down should be of utmost importance over the holiday season, especially when you consider that stress increases cortisol levels—a stress hormone that causes you to crave junk food and store it in your belly.

So, if you’re one of those folks that prefers spending your holidays at the office, remember that you may be spending all that hard-earned cash on bigger pants when the new year comes around.

Get to know the personal trainers from Ultimate Performance Hong Kong at upfitness.com.hk