Fourteen ways to beat Christmas weight gain

Written By Michelle Gonsalves, Monday, 16 December 2013, Source

I RECENTLY posed a question to some friends and colleagues: “What is the one thing you hate most about the season?” Well, there were some who said, “All the extra housework,” and some who mentioned “…the extra money that needs to be spent.” But the most consistent response was “…the weight gain which follows the season.”No, don’t stop reading. I know this is the time of year to indulge in some black cake, pepperpot and extra cookies, but remember, you never seem able to shed those pounds gained over the Christmas season; they just go over and get interest in the following year.

We don’t want to spoil your fun; we just want to minimize the damage.

1. Don’t starve until the big meal. Eat a healthy breakfast, so you’re not starving by lunchtime. You know you’ll be served some calorie-and-fat-laden foods, but that doesn’t mean you need to load up on them. Besides, you’re bound to overindulge if you wait the entire day to eat. Make sure you eat fibre-and-protein-rich meals and snacks throughout the day, so that it takes you less time to feel full.

2. Set rules. Establish some ground rules for yourself before you eat, such as no seconds, only one slice of pie or one serving of mashed potatoes. Make your rules small and realistic; even small modifications can save you some calories.

3. Eat slowly. It’s a holiday, not a race. It takes approximately 20 minutes for your stomach to signal the brain that you’re full. Savour each bite, and make sure you don’t rush to get seconds. Who knows? You may be too full for that!

4. Chocolate boxes: Never have more than one box of chocolates open at a time; and keep unopened boxes out of sight. They won’t go off, so stagger them over the next few months, if necessary. At the Christmas buffet: Do not hover by the buffet table. Make your selection, then step away from the table. Think about what you’re putting on your plate. Make it one portion, and do not make repeat visits. Choose a smaller dessert-sized plate, and avoid the high saturated fat offerings. Instead, load up on fruit, skinless chicken, and vegetables.

5. At work: If everyone brings in Christmas goodies to share, you can distribute your share among other persons in the company.

6. At the supermarket: Make a shopping list and stick to it. Avoid the aisles of temptation, and make your Christmas snacks plain popcorn, pretzels, fruits, crackers, and so on.

7. The bird: Turkey is a great source of protein, and is a low fat meat. Most of the fat present in a cooked turkey, as well as chicken, will be found in the skin. So don’t eat the skin.

8. Perfect portions: Even on Christmas Day, when turkey, stuffing, pork and beef are begging to be eaten, make sure vegetables take up one-third of the space on your dinner plate. If you’re in charge of cooking, steam vegetables where possible, or use only a small amount of water. Brussels sprouts, peas and carrots can all be served unbuttered; and (I love this one!) use the leftover vegetables in a delicious soup to help fill you up and keep down the calorie count in the days after Christmas.

9. Healthy options: Want to keep the calories down even further? Try dry roasting potatoes on a non-stick baking sheet, or use an oil spray instead of smothering them in margarine or oil. You can also make gravy using vegetable stock instead of meat juices, accompanied by a fruit-based stuffing.

10. Bottoms down: Who doesn’t drink more at Christmas? At the very least, steer clear of sweet cocktails and creamy liqueurs. Have a glass of water after every alcoholic drink, to keep down the calorie count. It also has the benefit of leaving you with a clearer head the next morning.

11. Don’t eat ‘just because’. You don’t have to eat every single thing on the table. Just eat your favourites, and stop when you’re comfortably full, not painfully stuffed.

12. Cast away the leftovers: If you’re hosting Christmas dinner, buy some extra containers and give your guests all the leftovers. When you’re a guest, politely decline when offered a plate to take home.

13. Hydrate: Alternate one glass of water for every alcoholic beverage or glass of wine. White wine contains less calories than red; and if you’re drinking hard liquor, make sure to avoid the sugary mixers. Club soda and seltzer water are your safest bets.

14. Walk it off: Walking aids with digestion, so make it a point to take a stroll after your holiday dinner. Even if it’s a leisurely walk, you’ll still burn calories. It’s also a great way to bond with family and friends, so ask them to join you.