The holidays are synonymous with tables full of food, endless drinks and tempting sweets, but with these pleasures come some extra calories that may not go away easily. According to studies , weight gain during this period often remains for the rest of the year, contributing to the accumulation of extra pounds during life. However, there are effective ways to avoid this festive effect without giving up the pleasures of the table.
What does science say?
A study by the National Institute of Health found that people gain an average of one pound by New Year's, and that pound often doesn't go away. Also, a systematic review published in the journal Nutrients showed that overeating during the holidays is a global practice, fueled by stress, routine deviation and the "I'll start dieting in January" mindset.
Tips to maintain balance:
1. Plan the food day: If you know you will have a large dinner, consume smaller portions during the day.
2. Include healthy snacks: Start the meal with a salad or increase the servings of vegetables on your plate.
3. Be careful with drinks: Control the amount of sweet drinks or alcohol and alternate them with water or low-calorie drinks.
4. Do physical activities: Organize activities with relatives, such as walking, skating or games that keep you active.
5. Avoid unconscious gluttony: Avoid eating high-calorie foods while watching TV.
6. Get your sleep routine back: Make sure you get at least 7 hours of sleep to avoid sleep-deprived appetite.
Holiday weight gain may not come off easily, but with a few simple and consistent steps you can enjoy the festive season without sacrificing your health. Incorporate these tips into your daily routine and maintain a balance between pleasure and self-care.
