Enjoy Christmas Without Gaining Weight
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Christmas weight gain is a common concern. A few extra pounds are usually gained by eating large portions of high-calorie meals and doing nothing. However, this is not necessary! Just follow some tips and stay alert to the little things.
Use Smaller Plates.
In addition to high-calorie foods, portion size is also a big issue. A nice trick is smaller plates, where the portion looks optically larger. Remember that we also eat with our eyes.
Get Enough Sleep.
Not getting enough sleep can be a factor in gaining weight. If you don't get enough sleep which is quite common at Christmas, this affects the levels of hormones that control feelings of satiety and hunger: leptin, ghrelin, and cortisol. So get enough sleep.
Do Not Eat Unwanted Food.
This is more difficult during the holidays, but you must remember to eat consciously. Stop for a moment and realize if you are hungry and need to eat so much.
Get Enough Protein.
Try getting at least 15-20 g of protein and other nutrients (complex carbohydrates and fiber) in each meal. On the Christmas table, you can find lean meats, low- and medium-fat dairy products, eggs, and often legumes.
Get Enough Fiber.
Remember the fiber. Fibre is essential because it takes care of the feeling of satiety. Studies show that getting enough fiber will help keep your overall calorie intake in check.
Control Stress & Anxiety.
Christmas is a celebration of calm and peace. Not quite. Let's face it; Christmas can be quite a stressful affair. When we are stressed, the level of the hormone cortisol increases. This leads to greater food consumption and, therefore, weight gain.
Avoid Overeating.
It's easy to overeat, especially during visits. Let's do it smartly, and we bring something healthy on Christmas visits. For example, a cake or typical gingerbread is prepared at home with a small amount of sweetener.
Prepare Traditional Recipes.
Traditional Christmas treats full of sugar and unhealthy saturated fat combined with lazy days are the leading cause of weight gain. So, try conventional healthy foods and replace trans fats with organic ones.
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