Are you wondering ‘’how to avoid overeating this holiday?’’ don’t worry I got you covered. The festive season is our favorite time of the year, coincidentally, this is a period people choose to show love and appreciate others.
Organizations reward their staff, lovers and family members show love by sharing gifts, retailers give massive discounts on goods and services. For the farmers, this is harvest time. There’s plenty of free food to go around.
All these in a bid to show love, care and celebrate the season.
While all the celebrations and festivities are recommended because it makes us feel the importance of relationships, most people can gain over 3 kilograms of both water weight and fat over the holiday season .
Not forgetting it might take you extra 3weeks to shed the extra weight you’ve accumulated in 3days.
According to Clark Robbie a sport nutritionist, “A guide to follow for safe and sustainable weight loss is to aim for 0.5–1 kilogram per week. In order to lose one kilogram per week, you would need to burn and reduce your dietary intake by approximately 1,000 calories per day,”
This might not be applicable to everybody, because some are so thin to the point of disappearing. These people actually need to utilize this opportunity to add a little flesh. Lest there’ll be malnourished.
To those with the potential of blowing up, you’ll be staring at your mirror asking yourself, “when did this happen?”
By that time, the jamboree is over and you’re about resuming your nine to five, your friends would be like, “Hey you’ve added weight!”
By then you’ve made it even more difficult to lose weight and get that body you dreamed of. It’s time to wake up, people.
What if I told you that you can eat all you want without compounding your calorie intake?
Yes, you can eat as much as you want during New Year, your friend’s wedding, your landlord’s daughter’s birthday, Christmas Parties, New Year’s eve and new year and not get fat! Who wouldn’t want to?!
Are you still wondering how to go about it?
HOW YOUR EATING HABITS AFFECTS YOUR HEALTH?
It’s often said you are what you eat. Finally, a new study shows how the things you eat can influence your risk of dying from heart disease, stroke, type 2 diabetes or obesity.
Let’s say there are 365 days in a year, and Christmas and New Year or your friend’s wedding is just two days or three max. Do you think going out of your lifestyle Just for these special occasions would get you out of shape all of a sudden?
What you do with the remaining 362 days of your life becomes the trick in this game.
Your nutrition should be a way of life. Your eating habits are related your health status. This is not limited to your weight, your immunity inclusive.
The beginning of excessive weight gain is when you binge off and become sloppy with your exercise. Where I am from, there’s a popular saying that every day is not Christmas.
Relatively, you can’t continue to eat like it is Christmas every day and you expect to be in shape. Never derail from your diet plans for more than 3days especially if you’re planning to lose weight without undergoing vigorous exercise.
YOU MAY ALSO LIKE…HOW TO LOSE WEIGHT AND BELLY FAT WITHOUT EXERCISE?| 6 AWESOME DIETARY TIPS YOU SHOULD KNOW
The problem comes when you go off your diet and start overeating for more than just two days. Eating like a glutton the remaining 362 days is what could give you that extra body weight.
For those that want to maintain their figure, here are few things you can do for Christmas to help you avoid overeating.
SMART TIPS TO AVOID OVEREATING DURING CHRISTMAS
- EAT AT HOME BEFORE GOING TO PARTIES
Going long hours without food isn’t only a bad eating habit, it predisposes you to stomach ulceration. The stomach in its natural state is acidic. Starving for long hours would cause the acid content of your stomach to burn the lining of your stomach which can lead to ulceration.
More importantly, starving yourself would only make you overeat without you knowing. When you overeat a high carbohydrate meal for instance, it causes a spike in insulin production which makes you tired and hungry even when your stomach is still full.
- DO NOT RUSH YOUR MEALS.
Eating slowly doesn’t only enhance the taste of the food, but also, makes it easily digestible. It has been scientifically proven that when you swallow food, there’s a sizable delay before you feel any satiation from it.
This delay is usually between 10–30 minutes. Because of this delay, we tend to eat more food than we really need. And the faster we eat, the more we tend to consume, particularly later on in a meal.
According to research done by the University of Florida’s Evelyn F and William L. McKnight Brain Institute, most people feel full about ten minutes after they begin eating, but for those who are obese, it may take almost twice as long for their brains to get the message.
- AVOID FIZZY OR CARBONATED DRINKS
No matter how many carbonated drinks you take at a spot, you’ll never feel full. These fizzy drinks contain complex sugars that require a high amount of insulin to digest. Excessive secretion and metabolism of insulin causes weakness and makes you want to eat more.
It’s common to see people taking a Whole 50cl coke after a big wrap of akpu. This practice is very wrong as it increases your chances of developing diabetes. If you must take any fizzy drinks, a little amount isn’t toxic. One small drink can have 200+ calories. So avoid the extra calories and use water instead or zero-calorie drinks. Though you’ll still need to take more water to flush it out.
‘’After a meal, carbohydrates are broken down into glucose, an immediate source of energy in the form of calories. Excess glucose gets stored in the liver as glycogen or, with the help of insulin, converted into fatty acids, circulated to other parts of the body and stored as fat in adipose tissue’’.
Do not forget liquid calories such as juices and sodas don’t fill you up, and their rapid digestion causes insulin spikes.
- AVOID DISTRACTION
Don’t forget there’s always plenty to cook and eat during Christmas, while you are cooking or helping out with cooking; resist the temptation of throwing things into your mouth. If you are given pepper soup to prepare? Do not eat directly from the pot, carton or straight from the box in case of pizza, for example, it’s a trap.
Use a plate instead. Maybe you’re watching your favorite family movie and everyone is eating something, there’s always that feeling that you should chew something along. If you must eat anything while working, be mindful not to eat high-calorie things.
Distraction while eating can make you consume more. Always get rid of distractions including phones, computers and magazines while eating.
- WATCH OUT FOR TRIGGER MEALS
Are there any dishes you cannot resist? Well you have to avoid those meals. Your weakness might be ice-cream. My advice is avoiding it if it makes you binge. Never eat those, meals when you’re too happy or sad. There’s a possibility of you throwing caution to the wind and lash out on them.
Note: however do not ban all your favorite meal at once. This might make you feel deprived and consequently drive you into overeating.
- USE SMALLER PLATES:
While dishing out food for yourself, always go for smaller plates. When you use a larger plate, you might be tempted to fill it up especially you are invited to a buffet.
Always divide your plates into sections. This would serve as a guide to choosing your balance diet combination.
OVEREATING IS BAD STOP IT NOW!
Many people struggle with overeating. Regardless of the season or festivities. Good for you, there are ways to improve eating habits and avoid excessive calorie this Christmas holiday.
Overeating can be a difficult habit to break, but as long as you set your mind on it? You can do it. Use these tips as a starting point to help establish a New Year resolution, healthy routine, and make sure to stick to it and make it a lifestyle.
Were these tips helpful?
Please share it with your loved once. Merry Christmas and a happy new year