“During the two weeks of the Christmas holidays you can gain an average of between one and three kilos. This increase is evident in up to half of the population, and affects more those people who already have a previous excess weight ”, warns the Argentine Nutrition Society.
However, it is stated that Yes, it is possible to minimize excesses and, above all, to achieve healthier and less caloric intakes.
1 Anticipating and approaching dinners and meals with “another attitude”
Do a mental exercise prior to Christmas meals and dinners that consists of visualizing what you are going to eat, something that favors greater control of your intakes: “This planning reduces anxiety, fear and guilt, and above all, it helps to choose one or two things that are worth overdoing it.”
2-As far as possible, maintain order and routine
As a strategy to avoid being carried away by the “whirlwind” of temptations that the wide range of Christmas products supposes. Respect certain schedules, do not snack between meals, avoid fried foods or too many carbohydrates, with the aim of not breaking the rhythm and eating control.
3-Deactivate the “temptation” (and forgive yourself if you fall into it)
The reality is that it takes a lot of willpower not to succumb to the typical dishes of this time, but it is not impossible: “It is important to stop and think if the temptation is governed more by a real feeling of hunger or is it more a matter of anxiety, which you want to reduce by eating”, Indicates the entity.
Distracting yourself, taking a walk, or putting some distance between yourself and the “tempting food” in question can dilute the feeling, “but if you still succumb to temptation, it is not so serious, as long as you alternate with other healthier foods and eat lighter meals later”,
4- Nor there is no prohibited food, neither now nor at any other time of the year, “But given that Christmas lunches and dinners tend to be especially abundant, it is necessary to use culinary techniques that do not add more fat (avoiding fried foods and batters and prioritizing the grill and the oven). As for drinks, the protagonist should be water, ahead of soft drinks and alcohol, which provide sugars and empty calories.
5-Alcohol: the most “suitable” alternatives.
Although alcohol, the less the better, the truth is that following this premise is very difficult in a context of toasts and Christmas celebrations, so the best plan B is to opt for less caloric and lower alcohol drinks. “In general terms, the higher the alcohol content, the higher the energy intake, since each gram of alcohol provides seven kcal. Therefore, beer, cider and wine would be, in this order, those options that provide less energy ”.
6-Script for “D” days: prioritize what (really) we like a lot
In the aperitif or snack you do not have to start grabbing food without thinking. First, look at everything there is and really choose what we like and put it on the plate. In this way, you are aware of what you eat, which translates into greater satiety and ultimately makes you eat less,
7-Be careful with wanting “Compensate” excesses with cleansing or detox strategies. “It is something very common, but it is not the healthiest thing, since it generates a disorder from a physiological point of view. The ideal is to respect the feelings of hunger and satiety and enjoy what you eat without reaching the extreme point of feasting “.
8-Although for many people constantly monitoring weight is a way of not losing contact with “reality” and avoid overdoing it, this attitude is discouraged: “We must minimize the importance of kilos, since they do not refer to a healthy nutritional status or eating behavior, but they only indicate a number, without taking into account other aspects, in addition to generating frustration and discomfort ”.
Source From: Ambito
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