Compliments of the season to all readers of this column. Holiday weight gain is a common concern for many adults at this time of the year. Various seasonal holidays and especially the end of the year holidays may encourage overeating, sedentary behavior, and consumption of calorie-rich foods that make holiday weight gain inevitable.
Maintaining healthy eating habits can be very challenging especially during the festive seasons. With the celebration comes a lot of food temptations like chocolates, cakes, soft drinks, alcohol, meat and other delicacies. This will make it difficult for those with a strict eating pattern to stick to the plan.
In many delicacies, there is a need to remember that we are what we eat. What we eat and drink can affect our bodies’ ability to fight infection, as well as how likely we are to have health problems later in life. In order not to get sick or complicate health problems, there is a need to eat healthy food. A healthy, balanced diet will provide many benefits during Christmas and beyond.
Ways to help control our diets
- Be honest with yourself – no one can help you manage your diet better than you. You need to be determined to strictly adhere to the do’s and don’ts of a balanced diet.
- Avoid Hunger – New Year’s celebrations often involve visiting friends and relatives for gathering and meals. Avoid making any visits on an empty stomach. Starving yourself in anticipation of a bigger meal will make it difficult for you to go for healthy options because everything on the table will seem irresistible. As a result, you end up eating more than intended.
- Pay attention to the type of food you eat – don’t eat all the food available. If you are hungry, eat more fruits and vegetables. Try to avoid fast food. Nuts are a good gift during your visits to your friends or relatives instead of sweets. Watch what you consume especially if you have strict dietary rules to follow. This is very important for people with medical conditions such as diabetes, high blood pressure, obesity or those who are on a diet program.
- Avoid fatty foods – Regardless of your medical condition, reduce your intake of fatty foods. Being overweight may increase your risk of developing high blood pressure, diabetes, cardiovascular disease, and some forms of cancer. Instead, use vegetable oil as a cooking substitute; Eat more low-fat dairy products, chicken and large fish, avoid frying, and eat more vegetables and fruits.
- Reduce your sugar intake – too much sugar is not healthy for anyone. This is especially bad for cancer patients, cancer survivors, people with diabetes, people with a family history of diabetes, people who are obese, and those with other health complications.
- Cut back on salt – Eating a lot of salt does not benefit the body. Instead it harms the body. Eating less salt in your diet may help you lower or avoid high blood pressure. Salt intake increases the amount of salt in the bloodstream and damages the delicate balance, reducing the ability of the kidneys to remove water from the body.
- Avoid harmful use of alcohol – Uncontrolled alcohol intake is harmful to the body. If taken in excess, it can also lead to accidents that could result in physical damage or death. It may also lead to cardiomyopathy. Cardiac syndrome is a term used to describe a heart condition primarily associated with excessive alcohol consumption as well as overeating.
- You have a controlled eating pattern Determine to have a controlled eating pattern. Make sure to eat a healthy breakfast.
- Stay active – don’t sit around all season. Get active, exercise, walk around and get involved in physical activities. This will aid in the body’s metabolism and aid in digestion. Make it a habit to continue with your regular physical activities even during the festive season. This is the best way to deter weight gain. It is recommended that you get 150 minutes of moderate physical exercise or 75 minutes of intense exercise per week.
- Drink a glass of water before every meal – Drinking a glass of water before every meal is good for the body. Try choosing water over sweetened drinks. Always remember that water is a source of empty calories. On the other hand, alcoholic and soft drinks, which are often served during this period, have a high calorie content. If you really must drink, try to get a few glasses of water in between meals to reduce the amount of other drinks you take.
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