The beginning of every new year always starts with a resolution to eat healthier, right? And the origin of said resolution derives from the back-to-back holidays that occur between October through December. If you aren’t tempted to snack on your relatives' sweets on the Diwali feast that arrives in October and countless Christmas and New Year parties in December seem to derail all of us at one point. So, to stay healthy, does one have to be extremely self-disciplined?
Not so much. I got you ;) I’m going to give you professional insights and secrets on how to enjoy the holiday semester and not feel inclined to drop Thousands of Rupees on a new gym or personal trainer in the new year, only to quit after the first couple of months.
So, what are the biggest culprits when it comes to packing on a few kgs during the holidays, and what viable solutions to help prevent that from happening?
CULPRIT #1 ALCOHOL
Whether it's Christmas treats or New year parties, or just a random social gathering with friends’ alcohol is going to be the biggest antagonist to any health or fitness goals. Alcohol is considered a poison to the body, is a huge contributor to weight gain, and causes several nutrient deficiencies. However, what makes the holiday season worse is that you are further seduced to binge drink with friends at new year parties. What does that mean? TONS of extra sugar and empty calories are added to your daily intake.
As a fitness professional, am I going to tell you not to drink at holiday parties or gatherings? ABSOLUTELY NOT! But what I will share is how to be selective in your drink choices so you can enjoy yourself but still be mindful of your intake.
Step 1: Create the mindset that alcohol falls into the same category as dessert or sweets. If you choose to drink, stay away from sweets. Pick one or the other.
Step 2: Similar to choosing a single dessert after a dinner meal, select one drink you wish to indulge in.
Step 3: Choose lower-calorie spirits to drink for the remainder of the night. Low-calorie beers, seltzers, or mixing your favourite alcohol with a club soda or water is a very viable solution to enjoying holiday parties without consuming excess calories and sugar.
CULPRIT #2 BUFFETS
Family-style meals, buffet selections, or a never-ending plethora of Gulab jamun can quickly cause you to overindulge due to the variety of selections, not sitting down for the meal, or mindless snacking between sips of your drink. Having a game plan for holiday parties or traditional family gatherings during Diwali and Christmas are imperative to conquering cravings.
As a Fitness Professional, I will never tell my client to avoid a holiday meal. However, I will help them strategize on how to enjoy themselves without feeling guilty for consuming foods outside of their regular diet.
Step 1: Eat a nutrient-rich AND nutrient-dense breakfast. It sounds redundant, but only because it is THAT important. Starting your day with a healthy meal will curb cravings and keep you satiated for longer periods. It will also help keep you on track to select more nutrient-rich foods later in the day. Select food rich in protein, such as eggs, chicken breast, or fish , and pair that with a complex carbohydrate and some fruit.
Step 2: Learn how to build your plate. This is especially crucial for buffet-style events since portions are prepared in large amounts and there’s a variety of options. While seconds and even thirds are allowed… following this simple guideline will help you stay on track.
Building your Plate:
1/4 plate protein
1/4 plate starch of choice
1/2 plate of vegetables or fruit
There is no limit to the amount of protein or vegetables you can have. Both are very satiating and will likely fill you up before you even have time to mindlessly snack on sweets. Choosing lean proteins is always best, but fattier meats will also help keep you full! The body has difficulty converting protein to fat, so it makes the “have as much as you want to list”.
Vegetables are fruits that rarely need an explanation, but due to their high fibre content and rich vitamin/mineral profile, there is no limit to how many vegetables you can add to your plate. Regardless of how they are prepared - fried, roasted, drowned in cream or sauces - they are still safe choices.
Even when there is only a selection of small appetisers, grabbing a selection to “build your plate” will be helpful and prevent you from overindulging throughout the night.
Step 3: Be present with your meal. Sitting down, tapping into sensory cues, and listening to your body is a very successful practice when it comes to building better eating habits. Again, with the distractions of family and friends it can be difficult but allowing that to be a part of your “mindful” sensory experience can help you stay on track. In the nutrition field, we refer to this practice as Mindful Eating.
The whole goal is to be in tune with your body to truly discern actual hunger cues from cravings or feelings that lead to impulsive eating and overindulgence. So, every time you go to build your plate, make sure to:
Pay attention to what you are selecting. Look at your food! See what is in it.
Sit down to enjoy your meal.
Focus on sensory cues. Pay attention to the texture, taste, scent, and temperature of each food you are consuming.
That's it, thank you for taking time to check out my blog. Happy New Year :p
By IYEAL T.I
NASM - CPT
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References:
Eating healthy During Holidays/ NASM Blogs.
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