Christmas is the season of indulgent feasting, where people enjoy hearty meals that often leave a visible impact on their waistlines. Some 62% admit they overeat over Christmas until they are feeling stomach ache, nausea, headaches and other issues.
Therefore, we give you 9 tips enjoy a hearty Christmas meal without any consequences for your health and waistline. These are by Walter Gjergja, Chief Wellness Officer and co-founder at the AI-powered fitness coach app Zing Coach.
- Don’t skip breakfast
There’s no better way to start your day than with a balanced breakfast. You want a mix of protein, fiber, and healthy fats — Greek yogurt, 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 also a great choice, as a protein-packed savory meal with no sugar.
- Try drinking first
We often misinterpret dehydration as hunger and start snacking when all we need is some water. Carry a bottle with you and whenever you feel the urge to grab a cookie, try some cold water first. You might be hungry after all, but there’s no harm in staying hydrated.
- …But only water
Alcohol or sugary sodas won’t quench your thirst and they’re packed full of liquid calories. You’ll be gaining weight and you won’t even get to enjoy your favorite sugary snacks. If you want some flavor or fizz, best to stick to sparkling water or herbal tea.
- Cut the carbs
Good news! You don’t have to skip the turkey. Lean proteins fill your stomach, maintain muscle, and require more energy to digest, helping you to avoid the Santa belly… unless you overindulge in carbohydrates. Take the refined carbs — white bread, cakes, and biscuits — off the menu and opt for whole grains — brown bread, oats, and corn — instead.
- Eat your sprouts
Vegetables should be the first thing on your plate. All that fiber will slow sugar absorption, meaning steadier blood sugars and less insulin, which can lead to weight gain, in your system. You’ll feel fuller for longer too, helping to avoid packing on the festive pounds. Then again, try to build the meal around lean protein, especially fish. Healthy omega fats, and high protein which, as well as preserving muscle, have a high satiety index with a fairly low caloric index, meaning we feel satisfied with less food and fewer calories.
- Do some exercise
You don’t have to run in the cold or head to the gym. Schedule a family walk, go ice skating, or organize a game of ball while your loved ones are over. It won’t feel like exercise, but it burns calories and boosts your mood all the same.
- Get some sleep
It’s a busy time of year, but you need to get some shuteye. Poor sleep disrupts hunger hormones, and you’ll be too tired to fix up something healthy. If you want to keep your hormones stable and rein in your cravings, you need around 7-9 hours each night.
- Swap, don’t starve
If you deny yourself your festive favorites, chances are, you’ll give up by the New Year. Don’t go without — Simply swap for healthier choices. Substitute heavy cream with Greek yogurt 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.
- Practice mindful eating
Make the most of every calorie. Take time to appreciate the flavors, textures, and feelings a good meal brings. It keeps the calories down without feeling like Christmas has been canceled. And if you happen to indulge in a treat or two? Don’t feel guilty. It’s the time of year to give yourself a break.
