With all the delicious food and drinks you get at parties with friends, including homemade cookies, butter cakes, and puddings during the New Year and Christmas seasons... you might be thinking that maintaining a healthy weight is a bit of a challenge, right? Many people think that we gain weight unimaginably during the festive season. But the truth is, it's a bit different.
How big do we really get during the holidays?
In fact, you won't gain as much weight during this time as you might think. Research has found that the average adult gains between 400 grams (0.4kg) and 1 kilogram (2.2 lbs) during the festive season.
So where is the problem? The problem starts with that extra half a kilo, that extra kilo, that extra kilo stays on the body even after the festive season, adding up year after year. Imagine, if you gain half a kilo every year in December, it could be five kilos in ten years.
According to nutritionists, "People who are already overweight and obese are more likely to gain weight during the festive season than those who are at a healthy weight. Also, the amount of weight gained during these festive seasons is a major cause of weight gain throughout the year."
So, how can you manage your weight healthily, while still enjoying your family's traditions and food without feeling guilty?
More important than diet is our mindset!
As nutritionists point out, "The most important thing here is our mindset. Because the goal is to eat healthy, we are not good at developing unhealthy eating habits, such as completely eliminating certain foods, feeling ashamed or guilty about gaining weight."
Life is short, we should live it to the fullest. Especially during festive times like this, food is not just about calories and energy. It is our tradition, our culture, it builds our family bonds, love and memories.
So, instead of looking at holiday food and saying, " Oh, I can't eat this," try to be mindful and happy about what you're doing and what you're eating. In the meantime, make the best choices possible.
Practical tips to enjoy the festive season without gaining weight
Okay, so let's look at some practical tips that will help you stay happy during this festive season, without worrying too much about weight.
| Advice to follow | Why is that important? |
|---|---|
| Don't open the way. | It's not a good idea to skip lunch because you have a big party that night. This puts your body into 'starvation mode', messing up your hunger and satiety signals. You may end up bingeing later. |
| Mindfulness while eating | If you stay in the kitchen or near the dining table, you will be tempted to keep putting food in your mouth without realizing it. So, move away from the dining table when you are talking. When you are finished eating, quickly pack up the leftovers and put them in the fridge. |
| Listen to your body. | It's important to understand the "Am I hungry or have I had enough?" question. You can try a little bit of everything on the table. But that doesn't mean you have to eat the whole plate of potatoes with cheese. Listen to your body when it says "enough is enough." |
| Choose healthy things. | You don't have to give up your favorite pumpkin pie or buttered mashed potatoes. But try to fill most of your meals with healthy options. Cut back on gravies and heavy sauces, and choose more vegetables, salads, and grilled and baked foods. |
| Allow yourself to eat your favorite foods. | There are special dishes that are made as a family tradition and that you only get to eat once a year, right? You have the right to enjoy those things without any guilt or fear. |
| Sleep well. | Although this can be a little difficult during the festive season, when sleep is reduced, the body's energy level decreases. This makes us more likely to turn to sugary, less nutritious foods. |
| Move around a bit, do some exercise. | Even though it may feel like staying cooped up when the weather gets cold and the daylight hours shorten, do something small. Things like walking a little more when you go shopping for the festival, or going outside for a short walk after a good meal are very beneficial. |
Think long term.
Being mindful of your diet during the holidays can help you control short-term weight gain. But remember to look at the bigger picture. When it comes to our health, we tend to overthink what happens in a short period of time, like 6 weeks. We also underestimate the power of committing to a healthy lifestyle in the long term . So think of this holiday season as just one part of that long-term journey.
If you are concerned about your weight management, or if you want to learn more about a healthy diet, never hesitate to talk to your family doctor .
Take-Home Message
- Although weight gain during the holidays is usually small, it can add up over the years and become a big problem.
- The most important thing is the mindset. Food is a pleasure, a tradition. Enjoy it without guilt.
- Be mindful when you eat. Listen to your body when it says "enough is enough."
- While enjoying your favorite foods, balance your life with healthy vegetables, fruits, and exercise.
- A healthy life is not a short-term 'diet', it's a long-term journey. And the festive season is part of that journey.
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