You can get back on the scale in January with peace of mind. We even give you the recipe for a healthy menu and some tips to control emotional hunger, which it seems we will be more prone to this year.
By Amalia Panea
Healthy cocktails for Christmas
At Christmas it is not a good idea to go on a diet, your goal should be to maintain yourself.
Christmas has finally arrived. We are more in need than ever of the warmth of family and friends. To get together, share, and celebrate. But it is also true that we arrive at these dates with a very large emotional load, with anxiety, stress and frustration, and we must be careful so that this does not translate into anxiety about food, bingeing on sweets or excesses with alcohol.
Without giving up family meals, sweets, and typical Christmas dishes, here are ten keys to enjoying the celebrations without them taking a toll on you, tips to control that "emotional hunger" that haunts us all a little more this year, and healthy menu ideas.
10 keys to not gain weight
The Nutrition and Dietetics Team gives us some tips to avoid extra kilos or increased cholesterol, as well as the guilt and discomfort generated by eating or drinking.
1. Make it your goal to stay
At Christmas it is not a good idea to go on a diet, your goal should be to maintain yourself and not gain those 3-5 kilos that most usually add at this time. The holidays should not be an excuse to think that any moment is a good time to indulge or binge. And remember: the Christmas holidays do not start on December 6 and end on January 6, there are a maximum of 6 meals (Christmas Eve, Christmas, San Esteban, New Year's Eve, New Year's Eve, and Kings).
2.Practice self-control
Avoid falling into the temptation of all or nothing, that is, I either don't taste the nougat or eat a whole tablet. You can try them but in moderation, the word party does not equal or should not correspond to excess, always keep in mind that the goal is to maintain weight. There are no forbidden foods, but all excesses are bad and have negative consequences, both physical and psychological, enjoying is never in abundance.
3.Don't give up the discipline
Remember the importance of not wasting what you have built so far. Allowing yourself certain extras does not mean gaining weight as long as you eat them with control. You have to enjoy Christmas, food is a social fact, but it can be done from balance. Be aware of when and in what way you can afford extra. It is important not to start eating sweets ahead of time, to know how to reject certain offers, and to be clear about our message, for example: "I don't want to, thank you, I'm trying to take care of myself."
tips not to get fat at Christmas
4.Don't stop exercising
Following an active lifestyle and not stopping physical activity during the Christmas period is essential to maintain weight. That it is a party is no excuse, try to organize yourself and find a hole. And if you can't train, use everyday activities like getting up from the table, picking up the dishes, helping in the kitchen, going for a walk after meals, and not sitting at the table for long.
5.Learn to manage meals away from home
Celebrating Christmas at home is the ideal way to design the menu and have control of what and how it is cooked. Outside the home, you have to follow a series of guidelines: drink enough water throughout the day, better between meals (always have water on the table to reduce alcohol consumption); Always start with a light starter such as soup, consommé, or salad; do not skip any meal or snack between meals to avoid arriving very hungry to the event; in the appetizer, prioritize the healthiest options: seafood, ham, pickles, pickled onions, anchovies, salads and avoid fried ones; moderate the consumption of nougat, chocolates, polvorones, be clear about your favorite sweet and take a single piece; substitute decaffeinated coffee or digestive drinks for coffee; try to compensate the fiber intake (fruit and vegetables) in the rest of the meals of the day and avoid cereals and proteins, which are usually in abundance at Christmas meals Try to walk for a minimum of 30 minutes after eating to improve digestion.
6 tricks at home and during celebrations
Prioritize the sweets you like and distribute them during all the parties. Eat-in a small plate to control the quantities (try everything but in small quantities). Try but without repeating, the peaks of anxiety are temporary, you have to be distracted at that moment and do not focus your attention on the food, since connecting again with foods that arouse pleasure can reactivate anxiety. Eat slowly and chew well, thus improving digestion, controlling the portion eaten, and savoring food.
7 control alcohol
This is especially important during Christmas, as tradition invites you to toast and celebrate with alcoholic beverages, not water, juices, or smoothies. These drinks only give you empty calories and, the higher the alcohol, the more calories. Water always has to be present in meals to be interspersed with wine. An alternative to alcohol? The kombucha, similar to a cava but healthy and without alcohol. Also, avoid sugary soft drinks: a 330 ml can contain about 140 Kcal and does not provide any nutrients to the body.
8.Avoid pecking
Spending the day eating between meals will cause you to add a lot of calories without realizing it, so avoid having trays of food or sweets insight and control yourself when they offer it. If the "format" of the celebration is a "pica-pica", serve yourself everything that you are going to eat on a plate, thus avoiding the feeling of lack of control.
9.Reduce or increase these foods
Leave the bread aside, it is an extra that you can do without and that will save you many calories. Do not forget that vegetables and fruits must also be present these days, the richest foods do not have to be the most caloric.
10. Get some toppers
If you have leftover food, especially sweets, distribute it to your guests, thus avoiding the temptation of having it at home and giving them joy. It's okay if you eat a little more than usual during a celebration, but the next day it's time to compensate.
It may interest you:10 things that work to keep you from getting fat at Christmas
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