Christmas and New Year's Eve are approaching, and at this time of year there are also company parties, gatherings with friends, etc. All occasions for abundant eating and drinking. So how can we reduce the potential weight gain during this time of year?
Unless you restrict yourself and are in a calorie deficit, you will inevitably gain a little weight during these 1-2 weeks of banquets and family gatherings. The question is how to make sure that the accumulated fat is less.
The obvious answer is that if we restrict our eating and drinking, we will reduce weight gain. But still, it's the holidays, and it's good to relax a little and enjoy life.
The accumulation of fat, the creation and filling of fat deposits in our body is directly related to the levels of glucose in the bloodstream (blood sugar). So, in order to reduce blood sugar levels during the holidays, we need to follow a few rules, or rather tips.
First, limit your intake of added sugar. Replace sugary soft drinks with water. If you drink wine, you can drink it neat, without adding lemonade, sprite, or other mixers. You can safely use water to dilute spirits, which will also help you stay better hydrated.
The order in which you eat your food is important for your blood sugar levels in the hours after eating. When you have an established order with a long history and tradition, which has recently been proven by many studies and experiments, it is good to stick to it. And that is:
First, eat fiber, i.e., salad. Fiber-rich vegetables such as cabbage, marula, broccoli, iceberg lettuce, spinach, chicory, okra, etc. are suitable.
Then consume proteins and fats, i.e. meat, fish, eggs, etc., whatever you have to eat.
Finally, consume carbohydrates. It is better to focus on fruits with a low glycemic index, although they are rare this season. But if you come across frozen or fresh strawberries, blueberries, raspberries, and other small fruits, they will make a good dessert with yogurt that won't raise your blood glucose levels too much.
Another important thing that has been established in various studies is that if you lie down and laze around after eating, your blood sugar levels will spike. If you do some housework or take a short walk for 15-20 minutes immediately after eating, your blood glucose levels will not rise as dramatically. And if you are at a banquet, dancing is a must!
So don't make the mistake of lying down to laze around or take a nap after eating, as this will definitely add a few extra pounds of fat.
And back to fluids, drink more water. Especially if you consume alcohol during the holidays, it is important to stay well hydrated, so your head will hurt less.
Even though it's the holidays, try to stick to some kind of intermittent fasting. After a heavy dinner, try to skip breakfast and even delay lunch until later in the day.
So, to sum up: To avoid gaining too much fat during the holidays, it is a good idea to control what you eat and drink and not overindulge. Eat fiber-rich foods first, i.e., salads, then the main course, and finally dessert, trying to reduce desserts with a lot of added sugar; if possible, choose fruit. After eating, it is good to get some exercise.
And last but not least, get a good night's sleep!
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