Before the holidays come, we may have the anxiety of gaining weight. Sometimes it is because we have made a lot of efforts during the year to stay in shape, or because we have a few extra kilos already and we don’t want them to build up any more.
Because it is clear that we like a lot the parties and the culinary specialties of the end of the year, and we want to be able to enjoy these social moments without being a nightmare and besides getting fat. So… What to do?
How to enjoy the holidays without getting fat
Here are 5 keys to help you make this time of year as enjoyable as possible without making weight a concern.
1. Intermittent fasting
Intermittent fasting is increasingly practiced by people who want to take care of both their figure and their health . In general, it can be practiced at any time of the year, so during the holidays it is equally recommended, since we know that we are going to eat more than normal and with excessive nutritional intake.
It is recommended to fast for at least 12 hours a day , that is, to leave 12 hours between the end of dinner and breakfast. This way, we will have breakfast a little later and continue with the 3 meals a day without skipping any food. This allows the digestive system to rest and assimilate the excessive meals of the holidays.
Taking advantage of the time of fasting to do a moderate physical activity in the morning could be very effective. Walking in the mountains, walking at a steady speed, riding a bike for a walk, or doing moderate physical activity at home (yoga, muscle-building exercises) are examples of healthy routines.
If you have a pedometer or a device connected that can measure your steps, it is advisable to take about 12,000 steps a day.
Moderate physical activity is beneficial for your health, and allows the body to burn some fat reserves or at least burn the extra calories consumed during these exceptional meals. Did you know that even after you have finished your physical activity your body can continue to expend energy for a few more hours?
3. A juice or a shake:
If you have never tried fasting, one of the 3 meals can be replaced by a fruit and vegetable juice or smoothie .
One recipe to keep in mind is the following:
1 apple, 1 beet, 2 medium carrots, ½ lemon, some fresh parsley, 1 inch piece of ginger.
Put all the ingredients in the blender and drink right away to enjoy all the nutritional benefits. It is important to choose quality and organic ingredients to limit the influence of pesticides or lack of nutrients.
If you have a blender, you can make this recipe juice that will help your liver to detoxify your body , or other recipes to help assimilate fats better or help regulate the rate of glucose in the blood. Because there are no detox ingredients or detox juice, but ingredients that help the liver do its job of cleansing your body.
- Broccoli + Apple + Lime
- Broccoli + Orange + Mango
- Spinach + Lemon + Celery + Apple + Pineapple
4. Be aware
If our aim is to limit the negative effects of the excesses we can make by eating more during the holidays , it is important to know our body. Meditating and using some mindfulness eating techniques can be very beneficial in limiting weight gain.
This will allow you to enjoy the food, to know when it is the best time to stop eating or to limit the amounts and, thus, to eliminate this feeling of guilt that we do not want to have after eating.
5. Meditate every morning for at least 15 minutes
At lunchtime, meditation can help you:
- Breathe 3 times before you start eating, and become aware of the level of real hunger.
- Examine the dish: its colours, if you like, if you like the smell…
6. Eating slowly
In the middle of a meal, ask yourself if you’re still hungry. In addition, chew your food well: all the previous chewing work will help the body to digest and assimilate the nutrients better , and therefore limit the excesses by transforming what is ingested into reserve fat. Taste your food.
Another possible alternative is to try eating in a dissociated manner to facilitate the digestive process. What is eating in a dissociated manner? It consists of not mixing proteins with carbohydrates in the same meal. For example: eating a plate of vegetables with legumes or vegetables with cereals, or a plate of vegetables with meat or vegetables with fish or vegetables with eggs, but not mixing meat or fish with cereals, pasta or potatoes.
During the holidays, it is sometimes difficult to do this, but you can try it at some meals. This may suit some people and not others: you have to try it to know if it can be done without problems.
With these tips, we hope you can have a happy New Year’s Eve!