THE holiday season is looming and three kilograms is the average weight that you will gain over Christmas and New Year. This works out at eating an extra 600 calories per day over the festive 30-day period.
And who can blame you? The holiday season brings with it much fun and feasting and food is high on the agenda. Over indulgence, both in what we eat and how much we drink, is the order of the day.
With all this festive cheer, how can you stop the “Christmas kilos” that seem to deposit themselves on your waistline? Don’t stress. There are ways of avoiding the disappointment felt when you jump on the scales in January. With a little planning you can see the New Year in with a smile on your face, knowing you have enjoyed your Christmas break and still managed to control your weight. The following ideas will help you control your weight starting from office Christmas parties to Christmas Day and through to New Year’s Eve.
-Before Christmas
+ Do not stop your exercise regimen. It is easy to fall into the trap of skipping the gym or that after-work run to attend an office party. This only doubles the impact — more calories consumed and fewer calories burnt. Get up early to fit in your session before work, finish work earlier to exercise before the party or do a session on the weekend.
+ Alcohol is high in calories. Offer to drive to the party to limit your alcohol consumption. Arrive at the party well hydrated. This will stop you downing your first alcoholic drink. Decide how many drinks you will have before you get to the party and stick to it. Order an alcoholic drink and a glass of water; that way you will drink more slowly, stay better hydrated and eat less food as your hands will be full.
+ The golden rule for eating is: don’t turn up hungry. Have a snack before you leave for the party or even eat a meal to stop the munchies. Don’t stand near the food and try to resist temptation by taking food every second or third impulse instead of every one. Avoid the deep-fried options and go for veggie sticks, lean meats, dried fruit or nuts, fresh fruit and salads. If you are concerned about being offered too much food , before you go, mentally practice strategies to decline food offers. Such as: “It looks amazing, but I’m full”, or “I tried it and it was great.”
+ Dance your calories away. Spend more time on the dance floor than at the food table
These three days seem to be filled with endless amount of food and alcohol and little exercise. Try the following to avoid excessive indulgence in calories:
+ Take full advantage of the in- season juicy fruits such as mangos, litchis, pineapples and watermelons which make mouth- watering vitamin-enriched snacks and deserts, especially when served chilled.
+ Sprinkle vegetables with sugar before roasting to make tasty accompaniments for the traditional roast.
p Flavour meats with fresh or dried herbs and spices.
p Use low-fat milk in place of full cream to prepare sauces and custard. Make your own salad dressings using lemon juice with a drop of olive oil, and salt and pepper to taste. For zest, add rosemary, thyme or oregano to the concoction.
+ Low-fat yoghurt can be used instead of sour cream to make delicious dips to accompany your party snacks.
+ Plan some low key but fun activities — for example a family cricket game, volleyball in the swimming pool, or go for a stroll or a bike ride.
Remember, Christmas is actually only one day. One day of excessive calories is not going to cause 3kg of weight gain so enjoy Christmas and a few treats but don’t allow Christmas to extend for a month. Don’t try to lose weight over the festive season. You will end up feeling deprived and miserable if you try to avoid all those special treats that make Christmas such a unique time of the year.
Enjoy yourself, but aim to maintain your weight by being selective and choosing a little of the things you really love.
Then it’s back to healthy eating from January 2.
- Pirya Seetal is a registered dietician and nutrition information officer for the South African Sugar Association
Keep the calorie count in check
Here’s how much you need to eat or drink to take in 600 calories:
1 packet of 25g crisps + 6 mini sausage rolls
3 mince pies
5 beers
8 mini quiches
2 roast chicken drumsticks
2 Long Island iced teas
4 Margarita cocktails
2 samoosas
Exercise your way out of weight gain
Medscheme recommends the following tips to increase your physical activity and prevent weight gain during the holiday season, without having to join the gym:
Have fun in the sun … one of the best things about Christmas in SA is our sizzling summer.
Burn up calories with outings to the beach, shopping at the flea-market, hikes and walks with your family, and dancing.
Remember to drink at least six to eight glasses of fluid a day especially if you’re perspiring.
Always wear enough sunscreen to protect your skin.
Recycle 2l milk bottles. Fill them with water. The bottles come with a convenient carrying handle. One in each hand is enough resistance for toning arm curls.
Walking is still regarded as a fantastic way to exercise. Thirty to 60 minutes a day will get your blood pumping and metabolism moving. Exercise does not have to be done in a big block of time. Three 10 minute walks or two 15 minute walks add up to 30 minutes. Push-ups and sit-ups are easy exercises that you can do at home.
Swim. It is one of the best all-round activities you can do. It tones the whole body as well as working the heart and lungs. It’s a non-load bearing activity, which means it is really good for the overweight and older generations. Social swimming with family and friends can also be good exercise.