During the holiday season, many people tend to gain weight due to the abundance of festive meals and treats. The tables are often filled with delicious foods, making it easy to consume more calories than usual. To help you maintain a healthy weight and avoid the depression that might result from weight gain, nutritionist Abir Abu Rjaily from Diet of the Town Clinic shares some important tips for managing weight during this time of year. Here are the key recommendations:
Meal Management: The Key to Maintaining Weight
Nutritionist Abir Abu Rjaily explains, "To gain just one kilogram, you need to consume an extra 7,000 calories beyond what you normally eat. During the holiday season, it's much easier to accumulate these extra calories due to the abundance of rich foods—sugary treats and salty snacks that are not typically available together at other times of the year."
Meal Tips for Maintaining Balance
Eat Small Meals Throughout the Day: It's important not to skip meals or eat too little during the day, as this can lead to overeating later, especially during festive dinners. A light breakfast like yogurt with fruit or whole grain bread with low-fat cheese is recommended. For lunch, opt for a lean protein like grilled meat or tuna with vegetables. This way, you can enjoy the larger festive dinner without feeling overly hungry.
Control Cheese Intake: Cheese, especially during the holidays, is often rich in fat and calories. It's important to consume it in moderation. A serving of about 30 grams of yellow cheese contains approximately 110 calories. If you're planning to eat cheese, try reducing the amount of fruit or sweets you consume to balance the calorie intake, especially if you're not engaging in regular physical activity.
Be Cautious with Nuts and Snacks
Abir Abu Rjaily notes, "During the holiday season, it's common to consume nuts, chips, chestnuts, and other snacks. While some of these snacks are healthy, they can be high in calories. Limit your intake to just a couple of chestnuts or 8 almonds. Choose baked, not fried chips, and keep your portions small. For healthier snack alternatives, try air-popped popcorn, raw carrot sticks, or broccoli with mustard dip (instead of mayonnaise), cherry tomatoes, or asparagus."
Focus on Vegetables
Vegetables should be a priority during the holiday season. They are rich in fiber, which helps you feel full faster. Fill your plate with vegetables and salads, but be mindful of the dressings, as they can be high in oils and mayonnaise. Opt for lighter dressings made with olive oil, vinegar, or mustard with lemon. If you're preparing salad dressings at home, try to limit the amount of oil added.
Quick Health Tips for Managing Weight During the Holidays
Eat Slowly: The brain takes about 20 minutes to signal that you're full, so it's important to eat slowly and savor every bite.
Avoid Excessive Snacking: Even if the snacks are healthy, eating them multiple times throughout the day can lead to weight gain. Stick to meals and avoid grazing.
Choose Grilled or Steamed Foods: Avoid fried foods and instead opt for grilled or steamed dishes to reduce calorie intake.
Drink Plenty of Water: Staying hydrated helps prevent water retention and also helps you feel full, reducing the temptation to overeat.
Limit Sweets: Try to limit your intake of sweets and share desserts with others. Avoid keeping leftover sweets at home so you're not tempted to snack on them daily. It's better to enjoy them once a week rather than every day.
Adjust Your Portions the Following Day: If you've had a calorie-rich meal in the evening, reduce your food intake the next day and increase your physical activity to compensate for the extra calories.
Don’t Neglect Exercise: Even during the holiday season, make time for exercise. If you don't want to go to the gym, take a walk or use the stairs at home to stay active.
Conclusion
By following these tips, you can maintain a healthy weight while enjoying the festivities. Balance is key! With a little mindful eating and physical activity, you can navigate the holiday season without the guilt and stress of weight gain.
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