Everyone around me seems to be asking this question at the moment! For some of you, five pounds may seem too much, but for others it’s not a lot of weight. All the family is together, there’s delicious food that
Everyone around me seems to be asking this question at the moment! For some of you, five pounds may seem too much, but for others it’s not a lot of weight.
All the family is together, there’s delicious food that everyone wants to share. Of course, it’s hard to say no, and the good news is that you don’t have to say “no.”
I recently went to Turkey to visit my family and it was almost impossible to say no to my mum’s delicious food and all the amazing turkish deserts. I chose to be relaxed and just enjoy what I was eating. But one thing I did, was if I wanted to eat desert then I cut back on the portion size of my main course, to just a half portion. I used a smaller plate, as this actually tricks your brain into eating less. And I cut out snacking between meals.
You just need to think what you want to do beforehand, then you can be aware and responsible with your eating. Here’s a few tips that might help you:
w Eat your normal meals, and if you want to exercise then don’t overdo the cardio as this will actually increase your hunger.
w Make sure you eat good protein and veggies.
w Try to eat just half a portion of sauces and gravy. Especially cranberry sauce is high in sugar, and this will increase your hunger.
w Eat your salads before your main course, and if possible add some vinegar. This helps balance your blood sugar spike.
w Go easy on carbohydrates such as pasta, bread, sauce, potatoes, and rice. Instead add extra veggies and protein. Especially the protein will make you feel fuller for longer, and eating it with veggies will slow down your digestion too.
Eating a large variety of different foods can also increase your appetite, so if you can, try and limit your food choices and stick with those where you may find it easier to control your hunger.
If you like drinking beer, eggnog or soft drinks then you should know what’s in them, and make a conscious decision:
A 500ml bottle beer has around 50g carbs — that’s more than 1 cup cooked rice
An 8 fl.oz glass of wine has around 20g carbs — that’s the same as one and a half slices of bread
One 250g cup of eggnog has around 34g carbs — that’s the same as 1 cup cooked potatoes
One 12 fl.oz can of cola has 32g sugar, Ginger Ale has 31g sugar — and if you choose the diet versions then remember they have artificial sweeteners like aspartame, that will actually stimulate your hunger
You should definitely enjoy the holiday season without feeling guilty. By just being a little mindful about your food choices you can control your weight gain and at the same time feel much happier about your actions.
Happy holiday season!
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Ayda Ersoy is nutrition consultant, personal trainer and yoga instructor. She can be reached at www.dietdochawaii.com and dietdochawaii@gmail.com
