[00:06] OK, so the festive season is underway and we are fully in the swing of things—staff parties, team events, family get‑togethers, meeting friends, catching up with old colleagues. Whatever it may be, it’s all happening, and the next couple of weeks are pretty much all about the festive season.

[00:22] It’s a strange experience being here in Dubai because it’s not cold at Christmas and it doesn’t get dark early. You’re walking around in the sunshine, it’s hot, and then a Christmas song comes on in the background—it really throws you off. But it does remind me that we’re very much in the festive season.

[00:37] This time of year is one of the most difficult periods of the journey when you’re trying to transform your body and your life. That’s true whether you’re pre‑checkpoint, on the way to getting in shape, or post‑checkpoint and trying to stay in shape.

[00:56] For some people, this might be the first festive season you’ve experienced while actively losing fat. For others, it might be the first time you’re navigating Christmas while trying to live a new lifestyle without a specific goal. You’ve already lost the weight, so you can’t say, “I’m dieting,” or “I’ve got a photoshoot.” People start asking why you’re not eating everything or drinking the way you used to.

[01:32] This is where many people struggle, especially post‑checkpoint. It’s easy to slip back into old behaviours. Internally at RNT, we talk a lot about the identity gap—going from, say, 90kg down to 60kg. You can end up with a 90kg brain in a 60kg body. Bridging that gap requires building new habits, systems, and identity, and that takes time.

[02:00] When you return to festive events and see people you haven’t seen in a year, you’re suddenly this new person. They comment on your weight loss and encourage you to relax, have a few beers, enjoy the desserts. You can end up in a crisis—
wondering if you’re being boring, if you’re missing out, or if you should just join in.

[02:35] So today, I want to share four ways you can enjoy the festive season without losing progress or starting January on the back foot. These rules apply no matter what phase of the journey you’re in.

Rule 1: No Guilt

[02:52] If you fall off track for a meal or even a day, that can happen. The key is to focus on the next meal, not the last one. That’s how consistency is built and how you avoid spiralling.

[03:11] Own it, move on, and learn from it. Ask yourself what went wrong and what you could do better next time. What you want to avoid is guilt, shame, and punishment—more cardio, more steps, or cutting food. That just reinforces the yo‑yo dieting cycle that causes problems long term.

[03:45] If you have a bad meal or day, put it behind you and move forward.

Rule 2: The One‑Plate Rule

[03:50] This is ideal for events where you have little control over food, especially buffets. You won’t know exact calories or macros, but you can control portions.

[04:06] The rule is simple: one plate. Fill one third with protein, one third with vegetables or fibrous foods, and the remaining third with carbs or whatever fits the meal. Very few meals require multiple plates, but without a rule, people go back for seconds, thirds, or keep picking.

[05:29] This gives you a clear non‑negotiable. You choose your plate, enjoy it, and that’s it.

Rule 3: Focus on the Company, Not the Food

[05:43] The festive season is about connection, memories, and relationships. When it becomes all about food, it turns into scarcity thinking—“I need to eat this now because I won’t have it for another year.”

[06:12] In reality, you probably haven’t thought about these foods all year. Nostalgia and environment drive the urge to overeat. If you make the event about the people rather than the food, you’re far less likely to hover around the snack table all night.

[07:17] As we get older and busier, we see people less often. Make the most of the conversations and connections—that’s what actually matters.

Rule 4: Meal Hygiene

[07:46] Meal hygiene is about how you eat. Slow down. Aim for 20–30 chews per bite, take 10–20 minutes to eat, and put your cutlery down between bites.

[08:12] The longer you take to eat, the more satiated you’ll feel and the more you’ll enjoy the food. You’ll also be far less likely to overeat.

[08:34] I once watched someone at a buffet finish two full plates in minutes, head straight to dessert, and consume thousands of calories before their body had time to register it. They weren’t present in the conversation and likely didn’t even enjoy the food.

[09:45] We’ve all made these mistakes. The goal is to learn from them.

Recap

[09:53]

• No guilt
• One‑plate rule
• Focus on the company, not the food
• Meal hygiene

[10:00] How relaxed you should be during the festive season depends on your phase. If you’re approaching a checkpoint or just starting your journey, diligence matters. If you’re well post‑checkpoint and have consolidated your habits, this can be a great time to practice flexibility while keeping your non‑negotiables in place.

[11:06] If you’re training consistently, sleeping well, staying hydrated, prioritising protein, and maintaining accountability, you may be surprised how much flexibility you can handle without losing progress. Over time, this is how you build a true lifestyle solution.

[12:09] If you have questions about navigating the festive season, feel free to send a message or email podcast@rntfitness.com. I hope you have an amazing festive season and Christmas, wherever you’re celebrating.

For “what’s best workout for fat loss” https://www.notion.so/Here-s-how-I-built-my-dream-body-in-less-than-3hrs-week-2bef5a77263780efabdacf8883c966be#2bef5a77263780dd85ddf10a55d39d25

Next Steps

1. Book a 1‑1 strategy session with my team to find out more: https://www.rntfitness.com/applynow
2. Find out if you’re ready for a transformation: https://www.rntfitness.com/transform