Brad Strydom
Nutrition & Health Coach
Are holidays a disaster for the waistline?
It’s not uncommon to gain an extra few kilos over the festive season. It’s called “Silly Season” for a reason! The problem is, of course, is that it can get a little out of control. You can easily gain 5-10 kilos within the blink of an eye.
Picture the scene, you book your festive holiday, or maybe you stay local, but your days are filled with eating out, day-outings, spontaneous adventures and numerous social gatherings.
It’s not the normal routine we are used to, and the usual planning and preparation can go out of the window, which is where most people’s diets go this time of year.
To help you survive the festive season bulge (rather than wait for the inevitable New Year’s resolution!) here are 10 strategies you can swipe and deploy:
1. Don’t leave the house hungry
Before you head out for your day, make sure you fill yourself up with something healthy, like a big salad, a protein shake, or just some fruit and veg. This way you will most likely avoid mindless snacking along the way.
2. Listen to your body
“Are you really hungry? Do you need more?” Be aware of your body signals, especially your hunger. If you feel hunger, wait nother 30-60 minutes to make sure it is real hunger and not just a craving.
3. Plan beforehand
When heading out, make a detailed plan for what you want to allow yourself to eat/drink and place limits for yourself. For example, plan to eat one portion of protein with vegetables, one dessert, and two drinks. Or limit yourself to two plates and two glasses. A plan will make you aware of the urge to overeat/overdrink.
4. Don’t settle by the food table
Don’t eat just because others are eating. Make sure you don’t just pick up snacks from the table. If you eat, always take what you want onto a plate and from there follow the 50% rule.
5. 50% Rule
Eat only 50% of what is on your plate, and then assess if you need more. If you don’t feel full, then eat another 50% of what is left on your plate and so on.
6. Stop when you are 80% full
You don’t need to finish everything that is on your plate, follow the 50% rule and stop when you feel 80% full.
7. Log what you eat
If the 80% or 50% rule doesn’t work for you, then log what you eat. This way you will be aware of the amount of food you are consuming.
8. Eat slowly
Savour every bite you take and chew up to 15 times per mouthful. Eating slowly will make sure your brain has time to receive the ‘full-up’ signal from our stomach.
9. Drink water
Make sure to always have a glass of water with you, refilling it during the day. This great habit will not only keep you hydrated and help you avoid the hangover, but it will also keep your stomach fuller.
10. No guilt treats
Allow yourself to have what you want. This doesn’t mean mindless eating but treating yourself without guilt to something you like or crave. Choose wisely and enjoy every bite.
And lastly,
Relax, don’t stress. Enjoy the time with your kids, family and friends, you will not get this back!
Eat the best choices you can make most of the time, then don’t feel guilty about the one time (or more) you eat a pizza, ice cream and have several beers or cocktails.
For more information on how Brad can assist you to lose weight, get healthier, eat better, gain more confidence, feel less stressed and get more sleep, contact us here at Blackwood Village Health.
