With Christmas come the extra calories that lie in wait at every corner you turn. The temptations are endless, but between the parties, stress, and all that pork and beef, many will end up gaining weight.
All these extras add up, and if you’re like most Ugandans, you may put on a kilo or two by New Year’s Day.
Therefore, Matooke Republic has decided to provide you with a few tips to help you avoid gaining unwanted weight this holiday season.
Avoid Foods with Added Sugars or Unhealthy Fats: During the holiday season, unhealthy snacks like cookies and other goodies tend to be readily available. This problem can be mitigated by keeping treats out of sight. If you are hungry and need a snack, opt for real foods—fruits and vegetables that don’t contain added sugars or unhealthy fats, both of which can lead to weight gain.
Be Active with Family and Friends: Avoid sitting on the sofa while doing nothing. Idleness may contribute to weight gain, especially when lounging around is accompanied by eating excessive amounts of food. Engaging in physical activity with your family during the holiday may prove beneficial for weight control.
Practice Mindful Eating: Avoid multitasking during meals, as studies show that those who eat while distracted are more likely to overeat. This is because they are unable to pay attention to their body’s fullness signals. Eat mindfully without distractions, including work and electronics. Eat slowly and chew your food thoroughly to better recognize your body’s signals of fullness and consume fewer calories.
Watch Your Portion Sizes: When the holidays arrive, it can be easy to overdo it on your portion sizes. Those who eat larger-than-recommended portions tend to gain weight more easily than those who don’t. Overcome this by weighing and measuring your food, eating off smaller plates, or simply using your best judgment to fill your plate with a reasonable amount of food.
Get Plenty of Sleep: Sleep deprivation is common during the holidays and may cause weight gain. Those who do not sleep enough tend to be hungrier, consume more calories, and get less physical activity. Sleep restriction may increase hunger hormone levels, ultimately leading to higher calorie intake.
Draw the Line: If you are serious about controlling your weight over the holidays, set limits for yourself and stick to your goals regarding food intake. Decide which foods are worth it to you and which ones are not.
Limit Alcohol: Avoid excessive alcohol consumption at holiday parties, as it can compromise control over food intake. If you feel out of place without a drink, opt for water to have something to carry like everyone else.
Limit ‘Tastes’ While Cooking: If you do a lot of cooking during the holidays, restrain yourself from constant tasting. Limit yourself to two small bites of each item pre-and post-seasoning instead of mindlessly tasting every few minutes.
Family Walk: Establish a new holiday tradition: the family walk. Besides burning extra calories, this will get everyone away from food for a while. Encourage the family to go out for a walk before or after the meal. Walking not only benefits you physically but also puts you in a mindset to be more mindful about what you eat.