Parties, inns and gatherings are already the order of the day this holiday season, and with these comes the concern of not gaining weight. A subject that undoubtedly also worries thousands of other people.
Various studies assure that people can gain from 5 to 7 kilos on average during these December holidays, but we talked with a specialist, Maribel Bragado, Bachelor of Nutrition and diabetes educator, who ensures that, from her work experience, people He returns in January with approximately 3 kilos. Don’t be one of those.
“MOST INCREASE BEFORE CHRISTMAS, WHEN ALL PARTIES AND GATHERINGS WITH FRIENDS ARE HELD, THE FIRST TWO WEEKS OF DECEMBER. THE IDEA IS ‘DON’T GO UP, DON’T GO DOWN, BUT STAY THE SAME’ ”.
But it is not bad to have a social agenda full of celebrations, you can celebrate without abstaining from the culinary delights that this time brings with it. For this we share a series of tips that, if you really apply, you can maintain your weight and make peace with the scale.
1. Do not suspend the exercise
If your schedule is full of commitments, you have to make a space to stay active. The bad combination of more meetings, more food, and less physical activity is what makes people gain weight.
If you don’t have the opportunity to attend the gym, do 100 steps per minute for at least 15 or 20 minutes, take advantage of the dance floor at your parties to exercise and use the non-elevator stairs.
2. Enjoy food without feeling guilty
Perhaps the meeting is with friends or family that you haven’t seen for a long time. The best thing is to enjoy the moment, friends, family and enjoy what you are going to eat.
3. Make sure that your three mealtimes are always accompanied with fruit or vegetables
If you go to an event that does not have something so healthy contemplated, eat sooner or later a fruit or a vegetable, the important thing is not to suppress them since they are the source of fiber.
Just to remind you, fiber provides two very good things: it gives you satiety, and then it will prevent you from eating more, and it also helps fat absorption and if you eat something “very serious” the impact will be less.
4. Avoid prolonged fasts of more than six hours during the day
Don’t wait too long between meals. If you decide to wait for the party, you better eat a snack: a fruit, a vegetable, dried fruit (a small amount of apple, banana, pear or blueberry) or seeds (a small handful of almonds, walnuts, sunflower seeds or natural peanuts).
* It is important for people with diabetes to be careful with dried fruit, which tends to be sweet due to the amount of sugar.
5. Don’t suppress the consumption of natural water
We understand perfectly that with the cold climate typical of the season, the last thing you want is to test the water, but the intake of this guarantees that you have a good digestion and help you with the evacuation to feel lighter, it also prevents you from starving, removes pictures of anxiety and, by staying hydrated, helps you against dry skin and headaches.
Try infusions, teas and you can even add some fruit or vegetable peel to your water for a touch of flavor (obviously without sugar).
6. Take care of the portion size of what you are going to eat
It’s not about avoiding food; the important thing is to take care of the portions that you are going to consume.
7. Avoid repeating or serving yourself double
The dish is delicious, but that’s no reason to serve yourself twice.
8. How to taste everything at Christmas dinner?
The recommendation to eat all the delicacies of the family at Christmas dinner is that: on the 24th try two and on the 25th, overheated, another two.
9. Don’t abuse wine and cola
Ideally, you should only try water, but as we know that will not happen, try two to three glasses per event, no more. And if you consume soda, opt for a light version and greatly moderate its consumption.
10. Try to sleep
Rest regulates appetite, lowers stress and helps you enjoy these holidays to the fullest.