What to do to avoid gaining weight over the holidays

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

After numerous visits and doing nothing, you may find that you have gained extra pounds. 20 tips to avoid this.

1. Don't skip breakfast on the day of the celebration

If you've been considering skipping breakfast and lunch to whet your appetite for dinner, don't. On the contrary, eat a breakfast that is large enough so that you will not feel hungry for longer. Then in the evening there will be no desire to overeat.

2. Choose protein meals

Protein makes you feel full, so be sure to cook meat dishes like chicken or turkey. Vegetarian options include quinoa, lentils, and legumes.

3. When you go to visit, take something with you

In order not to try to guess what this or that dish is made of and whether you can eat it, take a spare version with you. Make it a healthy dish, like a salad or light dessert.

4. Eat slowly

When you eat fast, the body does not have time to realize that it is full. So take your time, chew slowly and enjoy every bite.

5. Do not put all the dishes on the table at once

Serve your food as in restaurants - one meal at a time. Don't put everything on the table at once. After finishing one serving, take a break and consider whether you really should go for a supplement.

6. Eat More Fiber

Snack on vegetables and add legumes to your meals. They contain a lot of fiber, and it helps you stay full longer.

7. Use small plates

Try to outsmart yourself and serve food on small plates - they make all the portions seem larger. On the other hand, on large plates you want to add food more and more.

8. Don't Forget Healthy Fats

Fats need to be included in the diet, they provide energy and promote the absorption of fat-soluble vitamins A, D, E and K. Healthy fats are found in olive oil, nuts, and avocados. Don't forget to add them to salads: Fiber and fats enhance Fats and Satiety. useful properties of each other.

9. Give up refined sugar

Eat foods that naturally contain sugar: fruits, vegetables, whole grains. If you still really want to try a cake or other dessert, take a small piece.

10. Don't be afraid to refuse

Some people like to add supplement after supplement to family and friends, and it is often inconvenient to refuse. But don't force yourself to overeat, just say no politely.

11. Wait before taking a supplement

The signal that food has entered the stomach reaches the brain only after 20 minutes. So, before you add yourself a second serving, get up from the table, take a walk, chat with your friends. Perhaps after this you will realize that you no longer want to eat.

12. Eat fewer fast carbs

White breads, baked goods, sweets, and soda contain simple carbohydrates. They break down quickly, our blood sugar rises, but as a result, we’ll be hungry again very soon. It is better to give preference to complex carbohydrates: whole grain bread, brown rice, quinoa.

13. Remove leftover food

Fold up whatever remains uneaten and refrigerate or freeze. If you don't have food in front of your eyes, you will not take another supplement and overeat. Or arrange food in containers and give to guests when they leave.

14. Turn off the TV while eating

Distracted by our favorite films, we do not notice how many sweets and chocolates we ate. And advertising of junk food increases the desire to eat or drink something high in calories.

15. Chew gum

This will stop you when you reach for another sandwich or piece of cake.

16. Sit Away From Temptations

The closer you sit to your food, the more you will eat. Turn around so that tempting desserts are out of your sight. Try to listen to your stomach rather than relying solely on your eyes.

17. Don't drink alcohol

With it, you will not only get extra calories, but also you will not be able to control yourself. It is much easier to overeat in this state.

18. Distract

Denying yourself a particular dish will only make you want to eat it even more. Try a few bites, and to avoid overeating, consider a pleasant holiday activity. For example, how you open gifts, watch your favorite New Year movie, or play snowballs. You will be distracted, and the desire to eat something tasty will diminish. …

19. Drink water

Water will give you a feeling of fullness and you will eat less. Plus, unlike soda and juices, it has no calories or sugar. So indulge yourself with one glass of wine at dinner and then drink plain water.

20. Set realistic goals

At the beginning of the new year, we are used to setting new goals for ourselves, but unrealizable aspirations (for example, to lose two sizes by February) only bring disappointment. Formulate specific, achievable goals, write them down and post them in a prominent place, such as on the refrigerator door. Having them in front of your eyes will make it easier for you to stick to them.