• TIPS ON HOW TO AVOID WEIGHT GAIN DURING THE FESTIVE SEASON
Usually Christmas is an exciting time of year. But between the celebrations, stress and fried goods, it’s also a period when people tend to gain weight.
It has been proven that between mid-November and mid-January, people gain much weight.
Meanwhile majority of people don’t lose the weight they gain over the holidays. This is a mojor challange people face including myself.
As discouraging as this may be, there’s a solution to it.
Carefully check out these tips to help you avoid weight gain during the festive season.
1. EAT MORE OF FIBER
Unfortunately, many foods during the Christmas period lack adequate amounts of fiber and more of carbs and fat.
Meanwhile Fiber is important nutrient that induces fullness and ensures you eliminate all the body does not need.
Do your best to add fiber-rich foods, such as vegetables, fruits, legumes, whole grains, nuts and seeds, into your meals.
2. ENSURE MINDFUL EATING
To eat mindfully, ensure you dish your food on small plates, eat slowly and chew your food thoroughly, which will allow you to better recognize your body’s signals of fullness.
People are often rushed and on the go throughout the festive season, which frequently leads to multitasking during meals.
Studies show that those who eat while they are distracted are more likely to overeat. This is because they are unable to pay attention to their body’s fullness signals.
To prevent this from happening, eat mindfully without distractions, from work and phones.
3. ENGAGE IN HOUSE CHORES AND ACTIVELY CELEBRATE WITH FAMILY
Popular habits, such as watching the television all day, are common festive traditions for many families.
Laxity may contribute to weight gain, mostly when it is accompanied by eating excessive amounts of food.
Engaging in some type of physical activity such as house chores, walks, exercise while in festive season with your family may prove to be beneficial for weight control.
You can also be active during the festive season by joining the community fitness competition or event. Football competition are popular options in Nigeria.
4. PORTION CONTROL IS KEY
When Christmas arrive, it can be easy to loose control on your portion size.
Usually there are plenty to eat and drink but those who do not consciously watch the food they heap on their plates tend to gain weight more easily than those who don’t.
The best way to overcome this is to eat your veggies first and try to fill up with that. If you do this first you notice that you eat less of other food that tend to make us gain weight. Above all stop eating once satisfied & moderation is key.
5. SUBSTITUTE WITH LOW CALORIE FOOD- Instead of soft drinks fruit and veggie juices, instead of full cream milk , Yoghout take Tiger nut milk. Green tea instead of regular tea, local chicken instead of agric chicken, instead of pounded yam and Garri, take oats, cabbage swallow.
6. GET ENOUGH SLEEP
Sleep deprivation is quite common during the holidays, and it may cause weight gain.
This is because those who do not sleep enough tend to be hungrier, consume more calories and get less physical activity.
The reason behind this is that sleep restriction may increase your hunger hormone levels, ultimately leading to higher calorie intake.