It’s not uncommon to overindulge a little over the holiday and festive season. The downside is that most people gain a lot of weight that they carry into the New Year − together with the bad eating habits they have acquired during this time! Here are a few tips to help you avoid this trap.

Eat, drink and be merry

Yes, holidays are supposed to be merry and cheerful times, times to celebrate and socialise with food and drink. Unfortunately, this is also a time when most people overindulge and return home with quite a bit of extra “luggage” round their waists. According to research findings, most people battle to get rid of the extra weight and some never do. It’s also quite a battle to get rid of the unhealthy eating habits they have indulged in all summer and most are on diet by January … and throw in the towel by the end of February! However, by taking a little extra care you can eat, drink and socialise to your heart’s content without overindulging and picking up weight.

Tips to help you survive the eating frenzy

The following tips will hopefully help you strike the perfect balance between joining in with the fun and festivities and eating and drinking healthily and in moderation.

The secret to success is to prepare for outings and family celebrations by:

    • Eating breakfast. Skipping breakfast often results in overindulging later in the day. So start your day with a light breakfast such as fruit and yogurt or a protein shake, even if you are not very hungry.
    • Never arriving at any function hungry. It’s a very bad habit to starve yourself all day in anticipation of what you are going to eat later. Rather have a light nutritious snack before you leave.
    • Always having a stock of easily accessible but healthy snacks available. Have some popcorn, fruit or veggies, herbal teas, etc. close at hand to prevent overindulging on processed foods and snacks.
    • Drinking a glass of water if you are indeed hungry. Drink water and wait a few minutes to make sure the hunger pangs are not a signal that you are actually just thirsty. In any case, it’s better to fill up with water rather than overindulge on snacks and sweets.
    • Limiting your alcohol consumption. “It’s not just about calories but about control,” explains Susan Finn, chairwoman of the American Council for Fitness and Nutrition. “If you drink a lot, you won’t have as much control over what you eat.” Opt for lower-kilojoule beers and wines and drink a glass of water before or after each alcoholic drink you take. Don’t become a victim of holiday heart syndrome, which is heart rhythm disturbances caused by overeating and drinking.
    • Skipping the breadbasket. Rather opt for healthier entrées such as olives, salads or soups. Also, make sure your meal includes a good portion of protein such as lamb, beef, chicken or fish as well as lots of vegetables. Eat the protein portion of the meal first, to silence the worst hunger pangs and eat as much vegetables as you can handle. Vegetables make you feel full longer because they take longer to digest.
    • Limiting your portion sizes. Always use the smallest plate available and don’t stack your food like the Tower of Pisa when you are eating buffet style. Find a place to sit down and concentrate on what you are eating, enjoy the flavours and taste.
    • Taking your time to eat your meal. It typically takes about 20 minutes to start feeling full. So, chew slowly and don’t be surprised if you feel full after eating less than you are used to.
    • Enjoying smaller portions of dessert. A good tactic to keep portions small is to share with a friend. If it’s a buffet and your self-control is weak, choose one type of dessert only instead of trying a bit of everything.
    • Learning to say “no”. Say no when you have had enough or if you are not hungry. Don’t let anybody make you feel guilty for not eating everything that is on your plate.
    • Limiting night-time snacking. Try not to eat after eight at night except if you are at a function or party.
    • Walking the walk. Holidays are the perfect times to start an exercise regime. Start off slowly by going for walks before and especially after meals. Not only will you be burning off the excess kilojoules and fat consumed over the holiday period but it will hopefully also get you into the habit of exercise when you go home. Take the family with you and enjoy some healthy, outdoor activity.

 

Sources
Dufey, C. Balance out the festive season. Retrieved from: http://www.fitnessfirst.com.au/health-and-well-being/balance-out-the-festive-season/
George, G. Simple steps to avoid overindulging this holiday season. Retrieved from: http://www.nj.com/healthfit/fitness/index.ssf/2014/11/post_28.html
Twelve healthy ways to survive a holiday eating frenzy. Retrieved from: http://www.betterhealthusa.com/public/273.cfm
Rabin, S. G. Ten ways to avoid holiday weight gain. Retrieved from: http://www.webmd.com/diet/features/10-ways-to-avoid-holiday-weight-gain?page=3
Shulman, J. Ten ways to avoid holiday overindulgence. Retrieved from: http://www.canadianliving.com/health/mind_and_spirit/10_ways_to_avoid_holiday_overindulgence_2.php