The winter holidays come with important challenges for a healthy lifestyle. Can you indulge in the culinary delights of Christmas and New Year, but still feel fit? Below are five things you can do to accomplish this seemingly impossible mission.
“It can be difficult to maintain the habits that make you feel good and promote health during the holidays – especially when you travel to see your loved ones. How do you ditch the board game to exercise? How do you say no to Grandma’s legendary cookies when you’ve already had pie? Maybe you shouldn’t do any of these things”say the experts consulted by the BBC.
It’s important to maintain behaviors that make you feel good during the holidays, but it’s not worth throwing away all the joy of the season.
The answer might be to let go of your expectations that you’ll eat and exercise as usual and instead do one small thing to stay connected to your good habits. In this case, you can add some small healthy habits to your celebrations, the quoted source says.
Control portions and combine foods intelligently
One of the most important tips from the experts is to watch your portion sizes — even when the food is delicious and plentiful. Research shows that we tend to eat more when portions are large or when we have many options in front of us, reports Healthline.
To keep your weight stable, fill your plate with vegetables and protein first, then add moderate servings of carbs or dessert. Foods rich in protein and fiber will help you feel fuller for longer, reducing the temptation to snack on delicious snacks throughout the day. Also, a simple strategy is to use smaller plates and wait 10–15 minutes before serving—the body needs time to send satiety signals to the brain.
Eat consciously and avoid eating out of habit
“Mindful eating means focusing on each bite, chewing slowly, and noticing your body’s cues (when you feel you’re getting full). Studies show that when we eat while distracted — by conversations, TV, or phones — we tend to eat more without realizing it.”says an article published in the Society of Behavioral Medicine (SBM).
Choose one or two favorite treats instead of trying them all. Also, involving families and friends in the process—for example, through supportive messages or starting activities together—can increase accountability and the chances of staying on a healthy path. Think of holiday meals as a special occasion, not an excuse to eat carelessly all day.
Physical activity and movement after meals helps with both weight and digestion
Exercise doesn’t have to be an intense workout—regular walks, including after festive meals, can have major health benefits. Exercise increases metabolic rate, helps burn calories and regulate blood sugar, and short walks after meals stimulate intestinal peristalsis, which improves digestion and reduces bloating. Even simple activities, such as walking with the family or playing outdoors, can counteract the effects of the sedentary lifestyle typical of the holidays. It’s important to stay active consistently, not just occasionally, and make exercise a natural part of your day — before or after larger meals, says Healthline.
Hydrate yourself properly
Hydration is essential for digestion and can reduce the feeling of hunger often mistaken for thirst. Keep a bottle of water close by and try to drink a glass before and during meals. This not only aids digestion, but it also helps you consume fewer calories if you drink water instead of sugary drinks or alcohol. In addition, high-fiber foods — such as vegetables, fruits, legumes and whole grains — will keep you feeling full longer and support bowel movements, the source said. Fiber reduces the risk of constipation and can relieve the digestive discomfort often associated with rich festive meals.
Limit alcohol, sugar and uncontrolled snacks
Alcoholic drinks and those with hidden sugars (juices, sweet cocktails, high sugar teas/lattés) can add a lot of calories without feeling like you’ve “eaten”. Alcohol, on top of that, can lower your inhibitions and make you eat more than you intended. “A good strategy is to alternate alcoholic drinks with water or mineral water with lemon, and to limit desserts to one or two things you really like, rather than trying everything,” says an article published in Columbia Univ. Irving Medical Center & WebMD.
Likewise, constant snacking between meals—especially processed and sweet ones—leads to unnecessary caloric accumulation and can create gastric discomfort. Choose fruit, nuts or vegetables as snack options and try to keep meals as balanced as possible to avoid sudden blood sugar ‘spikes’.
