Weight loss and how to maintain it during the festive season
- If you feel thirsty, drink water instead of soda or sweetened juice.
- If you feel hungry, eat snacks and appetizers, such as fruits and veggies instead of desserts.
- Exercise portion control during your three main meals. Giving up a meal will make you feel more starved and may put you at risk of eating a larger portion in the next meal.
- Eat fiber-rich foods, such as fruits, veggies, legumes and whole grains, as they will make you feel full.
- Use smaller plates to eat your meals. Fill half the plate with colorful veggies, a quarter with protein-rich food, such as fish, meat, chicken or beans, and the final quarter of your plate fill it with complex carbs, such as potatoes or whole grains (e.g. brown rice, brown bread, brown pasta).
- Do not eat your meal while watching TV.
- Chew your food slowly, as eating too fast causes you to eat a larger quantity. It is also recommended to drink water between meals.
- Sleep well at night. Lack of sleep may cause hormone changes, which would result in you experiencing more food cravings or eating larger quantities of food and consequently gaining weight.
- Learn to limit the quantities you eat. You can use tools to help you measure the amount of food and the size of fluid you consume, such measuring cups, a teaspoon, or a food scaler.
- Use a smaller size plate. If you replace your plate with a smaller size one, you will not notice the difference in feeling full neither in the amount of food. Also, avoid putting the main plate on the dining table, but instead, try to scoop the appropriate portions in the plates in advance. This will help reduce your appetite for having another serving, since it is away from your eyes or reach.
- Control the amount of food you eat in the restaurant by eating half a meal, or sharing the meal with you friends. If you are having a salad, ask for the sauce to be put on the side of the dish rather than inside the salad, and opt for a low-calorie sauce-- a teaspoon of olive oil with a little vinegar or mustard can be enough.
- Add vegetables to your meals. Try starting your meal with a bowl of vegetable soup, as it is low in calories. Starting your meals like this makes you feel fuller quickly. Also add vegetables to your plate or sandwich so as to increase the size of your meal and feel full quickly without having to consume more calories.
- Do not listen to false hunger pangs. Eat when you are really hungry, and stop eating once you feel full. Do not forget to drink water regularly. In most cases, feeling thirsty can be why you are feeling hungry.
- Drink plenty of water. Drinking water makes you feel your stomach is full, and feeling thirsty may be the reason why you feel hungry as well.
- Chew your food well. Chewing food well and longer gives the brain enough time to register the feeling of fullness more quickly, and keeps you from eating more food.
- Do not go out on an empty stomach. Before going out to the concert, be sure to eat whole-wheat cereal, a plate of fruit salad or sliced vegetables such as carrots. Skipping your daily meals and going to a party while hungry cause you to increase your intake of calories, which you should avoid.
- Eat your food slowly. Take your time and enjoy your food. Make sure you eat a small amount and chew it well and slowly. The brain takes around 15-20 minutes to realize that your stomach is full, which means that when it’s time for desserts, your stomach will have become full already.
- Eat the food that suits you first. Start with the food that appeals to you, along with a bowl of gravy or green salad to reach fullness quickly.
- Shop Smart. When buying your food for the holiday season or the holidays, always choose fresh fruits and vegetables instead of canned food. As for desserts, use natural sweeteners that taste just like refined and processed sweeteners. Low-fat dairy products and whole grains are also healthy and good alternatives.
- Plan wisely. When you invite guests to your place, do not plan to prepare a menu that includes food choices containing fatty sauces or high calories. Instead of fried chicken, go for a roasted chicken, cooked with vegetables in a healthy manner.
- Serve healthy sweets. Dissolve at least 70% of a piece of healthy dark chocolate, then dip strawberries inside and serve with fresh fruit pieces as a delicious, tasty and healthy dessert.
- You do not need to eat the festive and holiday seasonal foods all together or all at once, there are plenty of time. So chose one thing you like or want to eat and have it one day and rest for another day. Distributing the consumption of desired food over a long period of time reduces its weight gaining and unhealthy effects without feeling that you are compromising the joy of the holiday season.
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