Lose 5kg before Christmas: 5 things I'd do

With Christmas just over seven weeks away, you might be wondering whether there's still enough time to lose a few kilograms, improve your fitness and feel better heading into the festive period.

The answer is yes. There's enough time to make meaningful progress, but how much weight you can realistically lose depends on your starting point.

Losing 5kg before Christmas may be achievable for some people, but it won't be appropriate for everyone.

As a personal trainer based in Manchester city centre, I work with people who want to lose body fat without spending every spare hour exercising or following restrictive diets.

If I wanted to make the most of the next seven weeks, these are the five things I'd focus on.

1. I'd get my nutrition under control

If losing body fat was my priority, I'd start with nutrition.

You can train consistently, walk every day and work incredibly hard in the gym, but if you're regularly consuming more calories than your body needs, losing weight is going to be difficult.

I'd aim to create a manageable calorie deficit by making some straightforward changes to my normal diet.

That might mean reducing portion sizes slightly, cutting back on unnecessary snacks, limiting liquid calories and being more aware of what I'm eating throughout the week.

Tracking calories can be useful, particularly if you're unsure how much you're consuming, but it isn't essential for everyone.

The important thing is creating an approach that allows you to eat a little less without feeling constantly hungry or making your social life miserable.

2. I'd make protein a priority

When you're trying to lose weight, the aim shouldn't simply be to make the number on the scales smaller.

Ideally, you want to reduce body fat while maintaining as much muscle mass and strength as possible.

That's why I'd make sure each main meal contains a decent source of protein.

Eggs, fish, chicken, lean meat, Greek yoghurt and other protein-rich foods are all useful options.

Protein helps support muscle maintenance during weight loss and can also help with feeling satisfied after eating.

I'd build meals around protein, vegetables, fruit and sensible portions of carbohydrates rather than cutting out entire food groups.

You don't need a perfect diet to make progress. You need one that provides enough nutrition, supports your training and is manageable throughout the week.

3. I'd strength train two or three times a week

If I wanted to lose 5kg before Christmas, I wouldn't suddenly start doing cardio every day.

I'd prioritise strength training two or three times per week, focusing on a balanced programme that works the major muscle groups.

Strength training helps maintain muscle while losing weight, which is important if your goal is to look leaner, feel stronger and improve your overall body composition.

I'd focus on getting stronger or maintaining performance in exercises such as squats, presses, rows and other movements appropriate for my experience and ability.

You don't need to spend two hours in the gym or finish every session completely exhausted.

For most busy people I coach in Manchester city centre, two or three well-structured sessions each week provide a realistic foundation.

The aim is to train consistently, recover properly and make the most of the time you have available.

4. I'd walk more every day

One of the easiest ways to support weight loss is to increase how much you move outside the gym.

If you spend much of your working day sitting at a desk, in meetings or driving between appointments, your daily activity might be lower than you realise.

I'd start by looking at my average daily step count and finding ways to increase it.

That could mean walking for 20 to 30 minutes at lunchtime, taking a walk after dinner or making better use of opportunities to move throughout the day.

If you're currently averaging 5,000 steps, working towards 7,000 could be a sensible starting point.

Walking increases your daily energy expenditure without adding the same fatigue as another demanding training session.

It's simple, accessible and easy to build into a routine. When combined with good nutrition and regular strength training, it can make a meaningful contribution to your progress.

5. I'd plan for the weekends

This is where I'd expect many people to struggle, particularly at this time of year.

You can eat well from Monday to Friday, train consistently and feel like you're making progress. Then the weekend arrives, along with restaurant meals, drinks and social occasions.

There's nothing wrong with enjoying those things, but they still contribute to your overall calorie intake.

If I knew I had a Christmas party or dinner planned, I'd make sensible decisions around it rather than trying to compensate with extreme restriction.

I'd keep my other meals fairly consistent, stay active and be more selective about which occasions I wanted to indulge in.

I'd also monitor my weight across the week and look at the average rather than reacting to one measurement. Changes in water retention, particularly after eating out, can temporarily affect the scales.

If progress wasn't happening over a couple of weeks, I'd review my food intake and activity levels before making small adjustments.

Consistency matters far more than being perfect every single day.

Want to lose weight before Christmas?

Seven weeks is enough time to make noticeable improvements to your weight, fitness and strength.

You might lose 5kg, you might lose less, but the important thing is making progress without relying on an approach you'll abandon as soon as Christmas arrives.

I'd focus on getting nutrition right, training consistently, moving more and managing the weekends sensibly.

Personal training in Manchester city centre

I'm Andrew Ball, a personal trainer with over 14 years of coaching experience, offering one-to-one personal training at One XPS on Lever Street in Manchester's Northern Quarter, alongside online coaching.

I work with clients across Manchester city centre who want to lose body fat, improve strength and build a more consistent training routine.

Whether you're just getting started, returning to training or struggling to make progress, I'll help you put together a structured plan that fits around your lifestyle, with support around training, nutrition and the habits that make a difference.

If you'd like help getting started, book a consultation with me and we can discuss your goals and how I can help.