Update 19.12.24.
How not to get fat during the holidays? This is a question that has begun to accompany us since the second half of December. Christmas and New Year period poses some challenges for those who are concerned about their figure or trying to reduce weight. A variety of appetizing holiday dishes, hefty portions and family gatherings that often go hand in hand with alcohol can make it difficult to maintain a healthy lifestyle. However, there are ways to avoid excessive weight gain over the holidays. Here are some practical tips. Is it worth losing weight before the holidays?
Don't slim down before Christmas
A fairly common mistake is the desire to lose weight just before the holidays. Usually, the first 2 weeks of our reduction is a decrease in water and glycogen, as well as gut contents. This means that, realistically, we do not lose much fat, instead weight on the scale may change by up to about 3-4 kilograms. Consequently, we think we are losing weight. During the holidays, on the other hand, we quickly gain lost water, as well as the sugar plus salt contained in meals further conquers weight. It turns out later that, as a result, we gain more weight over the holidays than without the option of losing weight before.
If you plan to improve your figure, plan it for the New Year period. Before the holidays, try not to get fat.
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How not to get fat? Stick to a standard diet
Consuming balanced and filling meals during the holiday and pre-holiday season can significantly help you maintain a healthy lifestyle and avoid excessive weight gain. It is worth considering eating meals that are part of our daily diet, as they are rich in nutritional value and give a feeling of satiety.
For example, we can replace the traditional caloric Christmas breakfast with a healthier option, such as whole oatmeal with fruit and nuts. This will leave us feeling satiated and satisfied, which will reduce the desire to over-consume caloric holiday foods. Likewise, if we eat sandwiches, we can choose whole-grain bread with hummus, vegetables and lean ham instead of caloric snacks.
It is also worth remembering that regular meals help regulate appetite and control calorie intake. Therefore, we encourage you to eat standard meals, even during the holiday season when possible. This approach will help reduce the risk of excessive weight gain during the holidays.
Apply small portions
Consider how much food is on the table now, with more days full of holiday treats ahead of me. That's really quite a lot, isn't it? From the very beginning, it is a good idea to adopt the rule that we put on the plate at most half of the standard portion, and sometimes even a symbolic spoonful is enough. I know that many of us have our favorite dishes that we wait for all year and now "MUST" be on the table. Of course, I understand this perfectly. However, a side dish is fine, but on the condition that it is eaten with pleasure, and not "because it's another occasion only next year". It's all about exercising moderation, so that you don't pile the usual portion of reflex food on your plate.
Remember that you don't have to try every dish, especially if you have a lot of them. It is important to eat those dishes that you really like. What was obligatory in the family home may not necessarily be the same at your place. It's worth creating your own traditions and rules. If you feel like trying something new, there is always time to do so, but there is no need to try everything, especially if you don't feel the need. No one will judge you for how much you put on your plate, and cameras monitoring your Christmas dinner are unlikely to be necessary. What is important is that you enjoy your meals and spending time with your family and loved ones.
Avoid sugary drinks to avoid getting fat
Carbonated drinks and juices are known for their high sugar content, which not only provides unnecessary calories, but can also stimulate appetite. It often happens that we drink a lot of them, which only increases our pleasure problem. For example, even one glass of juice three times a day can provide a significant amount of calories and sugar.
That's why when it comes to choosing beverages to consume, it's worth betting on healthier options. One of the best choices is water, which is not only calorie-free, but also helps keep the body hydrated. Alternatively, herbal teas are a great option, providing pleasant flavors without added sugar.
If you're craving something a little sweeter, dried fruit compote can be an excellent option. Not only is it tasty, but it also contains naturally occurring sugar from the fruit and can be beneficial for digestion.
Don't be afraid to say no to meals
Many people are afraid to deny their loved ones more servings of goodies. There is nothing wrong with saying thank you for the food. Don't be afraid to tell your aunt that you're already full and can't handle any more food. This is a very simple rule that results. Assertively communicate that YOU have had enough.
Get moving!
Sitting at a table strewn with holiday foods can be quite tiring, especially for people who are active on a daily basis and appreciate regular workouts. That's why it's worth remembering a few simple ways to break up this idyll at the table while enjoying the flavors of the holidays. Perhaps our suggestions will also get other household members to get active?
Christmas Walk: It's a great way to get away from the table and refresh yourself. You can go to a shepherdess, visit family or take a walk with your dog in a nearby park. This will not only give you outdoor exercise, but also a moment of relaxation and peace.
Quick workout: Who said you have to give up your workout on the holidays? If you feel like it, choose one day to do an intense workout. This will make you feel energetic and in a great mood before meeting your family. What's more, you'll be able to eat a little more than usual without worrying about excess calories.
Family activities: The holidays are the perfect time to do activities together with your family. You can make a snowman together, go sledding or even organize a family dance on the console. This will not only keep everyone entertained, but also allow you to spend time together and create wonderful memories.
Let's remember that the holidays are a time of joy, love and spending time together with loved ones. Physical activity can be a wonderful addition to these moments and help us maintain a balance between food and movement.
How not to get fat over the holidays - summary
Christmas is a time when we get together with loved ones and usually feast together. However, we must remember that this event does not revolve only around the table. Then you won't just focus on how not to get fat. Find time to take a break from food, do a little exercise and use common sense. Eating should not be the main activity you will do on these days.
