7 simple ways to eat healthy during the holidays!

During the holidays we eat a lot more than usual because we think we deserve it and so there is almost always a weight gain. Studies show that many people gain more than 1 kg during the Christmas period.

Nutritionists believe that the approach to help people not gain weight is the tips for better self-control. How to avoid extra pounds at Christmas? Hold on and eat healthy.

Here are seven ways you can help:

1. Avoid sugary drinks

A high-sugar diet, such as one that includes sugary drinks, sweets and baked goods, contributes to weight gain and chronic diseases [1]. The reasons why the addition of sugar leads to an increase in body fat weight are complex. One reason is that sugar and processed carbohydrates maintain high levels of insulin, a hormone that promotes obesity [2]. Avoid sugary soft drinks altogether.

2. Limit desserts and eat slowly

Desserts are everywhere during the holiday season and this leads to excessive sugar consumption, a common cause of weight gain [3]. Instead of eating a little of everything you see, focus on your favorites and leave the rest. One trick is to enjoy desserts by eating slowly – something that will make you feel fuller and thus less likely to overdo it. One study found that women who ate fast were up to 115% more likely to be obese [4].

3. Limit alcohol

During the holidays, alcohol is widespread. Alcoholic beverages can contribute a lot of empty calories and cause weight gain. In addition, alcohol consumption is often associated with increased appetite and the advice is not to consume it on an empty stomach [5]. Alcohol is also mentioned as a possible cause of constipation. This is because in large quantities it can increase the amount of fluid lost through the urine, causing dehydration.

4. Limit salt

Consuming a lot of salt (contains sodium) has some short-term consequences. You may notice that you feel more bloated. This is because the kidneys try to maintain a certain ratio of sodium to water. To do this, they retain extra water when there is more sodium. Increased water retention can lead to swelling, especially in the arms and legs, and can cause you to weigh more than usual [5]. Eating a salty meal can also cause dry mouth or thirst, thus ending up in soft drinks.

5. Focus on fibers

Accompany your meals with salads and fresh vegetables, fiber-rich foods. Studies show that fiber can reduce calorie intake and therefore help prevent weight gain during the holidays [8]. Fiber causes a greater feeling of fullness and treats constipation. One study reported a 1.8% lower chance of constipation for every 1 gram of fiber consumed per day [9].

6. Drink a glass of water before meals

Drink a glass of water before sitting at the festive tables. Water increases the basic metabolism, ie the amount of calories you burn at rest [10]. A study in overweight women examined the effects of consuming a liter or more of water per day and found that within 12 months, there was a weight loss of 2 kg. Since these women did not make any lifestyle changes other than drinking more water, this result is impressive.

7. Think before you eat

Christmas is a time of abundance, with nuts, chocolates, pasta, chocolate chip cookies, drinks, etc., and it would be rather strange not to eat delicacies. But instead of tasting what is in front of you, take some time to think about whether you really want it. Conscious eating is a technique that helps you gain control of your eating habits. It is based on “consciousness”, a Buddhist concept. “Conscious” food is your full attention to whether you are hungry or eating motivated by psychological reasons [12].

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References

1. Added sugars drive coronary heart disease via insulin resistance and hyperinsulinaemia: a new paradigm.
2. Insulin: too much of a good thing is bad.
3. Sugar consumption, metabolic disease and obesity: The state of the controversy.
4. Faster self-reported speed of eating is related to higher body mass index in a nationwide survey of middle-aged women.
5. Alcohol and food intake.
6. Sodium Intake and Hypertension.
7. Is too much salt harmful? Yes.
8. Dietary fiber and body weight.
9. Dietary fibre intakes and reduction in functional constipation rates among Canadian adults: a cost-of-illness analysis.
10. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults.
11. Drinking water is associated with weight loss in overweight dieting women independent of diet and activity.
12. Slow down—and try mindful eating.