Christmas and the festive season is a time of indulgence and feasting which we all enjoy. However, there will be a number of people keeping their health in mind when it comes to food.
Walter Gjergja, chief wellness officer and co-founder at the AI-powered fitness coach app Zing Coach, has shared his tips on getting on top of weight maintenance this Christmas time. The advice explains how you can enjoy a hearty Christmas meal and festive snacks without negative consequences on your health and waistline.
This period of indulgence can also leave visible signs on our waistlines, but also on our skin, internal physical health and mental health. Around 62 per cent admit they overeat over Christmas until they are feeling stomach ache, nausea, headaches and other issues, reports Surrey Live.
So, if you’re keeping an eye on your health and waistline this Christmas, here is Walter’s advice for looking after your weight, reports Gloucestershire Live. But remember, if you want to have that mince pie, glass of Baileys, or a few more pigs in blankets – go for it.
1. Don’t skip breakfast
There’s no better way to start your day than with a balanced breakfast
You want a mix of protein, fibre, and healthy fats – Greek yoghurt, berries, and a sprinkle of nuts – to kickstart your metabolism, regulate your blood sugar, and give you the energy to get through the day without turning to the unhealthy stuff.
Eggs are a top pick for a protein-rich, sugar-free meal. So, don’t forget to stick to your three square meals a day.
2. Drink before you nibble
We often confuse thirst with hunger and grab a snack when all we need is a glass of water. Always keep a bottle of water close by and take a sip before reaching for that snack.
You might still be peckish, but staying hydrated never did anyone any harm.
3. Stick to H2O
Steer clear of alcohol or sugary fizzy drinks as they won’t quench your thirst and are loaded with liquid calories.
You’ll still be taking in calories even if you’re not indulging in your favourite festive goodies. If you fancy some flavour or fizz, choose sparkling water or herbal tea instead.
4. Don’t overdo the carbs
Here’s a bit of good news for Christmas dinner lovers. You don’t have to say goodbye to the turkey.
Lean proteins fill you up, maintain muscle mass, and require more energy to digest, helping you avoid the dreaded Santa belly… unless you go overboard with the carbs. Swap refined carbs like white bread, cakes, and biscuits for whole grains like brown bread, oats, and corn.
5. Don’t give sprouts the cold shoulder
Brussels sprouts may not be everyone’s cup of tea at Christmas lunch, but remember that veggies should be the first thing on your plate. The fibre in them slows down sugar absorption, leading to steadier blood sugar levels and less insulin, which can lead to weight gain, in your system.
You’ll find yourself feeling fuller for longer, helping to keep those festive weight gains at bay. Instead, try to focus your meal around lean proteins, particularly fish.
These are packed with healthy omega fats and high protein which not only help maintain muscle mass but also have a high satiety index with a relatively low caloric index. This means we feel full with less food and fewer calories.
6. Get moving
However, this doesn’t mean you need to brave the cold for a run or hit the gym.
You could arrange a family walk, go ice skating, or organise a game of ball while your loved ones are visiting. It may not feel like exercise, but it burns calories and boosts your mood nonetheless.
7. Prioritise sleep
It’s a hectic time of year with all the Christmas parties, pub quizzes, and general festive fun, but it’s important to remember to get some rest.
Lack of sleep can disrupt hunger hormones, and you’ll be too tired to prepare something healthy. If you want to keep your hormones balanced and control your cravings, aim for seven to nine hours of sleep each night.
8. Make healthier swaps; don’t starve
If you deprive yourself of your festive favourites, chances are, you’ll give up by the New Year.
Don’t go without, just simply swap for healthier choices. Substitute heavy cream with Greek yoghurt and replace refined sugars with honey.
Your dishes will taste just as good and you’ll feel good too knowing you’ve stuck to your health goals. .
9. Practise mindful eating
Relish every mouthful. Pause to appreciate the flavours, textures, and feelings that a scrumptious meal can evoke.
This method aids in maintaining a balanced calorie intake without making it seem like Christmas has been called off. And if you do, give in to a few indulgences?
Don’t be too hard on yourself. It’s the time of year to give yourself a break.
