Weight Management During Festive Season

We all know that festive season couldn’t go well without food and gatherings. Worrying about gaining too much weight during the festive season? Fret not, here are some tips to help you enjoy those festive foods while keeping your weight in check! 

Tip 1: Never join a party with an empty stomach

Don’t you think that buffet parties are the best, especially when joining with an empty stomach so that you can eat all you can? If you agree, this may hinder your weight management plan! When being too hungry, all sorts of food will look appealing to you. All thanks to one of your ‘hunger hormones’ – ghrelin, which increases your appetite and makes you crave for food. At the end of the day, you may end up overeating as you are consuming more food than your body actually needs.

Before attending a buffet party, it is recommended to eat a light snack such as a fruit, a small packet of roasted nuts, a small cup of Greek yoghurt or a small portion of wholegrain cereal. The higher the fibre content of your snacks, the longer your cravings will be kept low. The idea is to prevent yourself from being too hungry during the party, hence preventing yourself from overindulging.

Tip 2: Be a mindful eater

When you are trying to watch your weight, it is always difficult to choose the types of food to put on your plate, especially when the buffet line is filled with colourful and appetising dishes (This is meant to trigger your appetite!). Do not fall into the trap, remember, you can take control of your own mind – just be mindful of the food you pick. Set your mind right and follow this sequence of selecting your food choices: 

• Always start with a cup of water to lightly fill your stomach before reaching out to the buffet line. Ditch the sugary drinks and go for plain water or unsweetened tea so that you can save some calories.
• When at the buffet line, first, look for salad greens or leafy vegetables. Starting with something light and healthy sets your mind right for the next food that you are going to pick. Choose a smaller plate from the start as it gives you an illusion that you have had many full plates.
• Next, choose proteins, such as meat, poultry, egg or tofu. If possible, avoid protein food that are high in calories such as curry and fried ones, go for baked or steamed proteins instead.
• Next, you may pick some carbs. Carbs are equally important nutrient as it is the main source of fuel for your body. Wholegrains such as brown rice, corn, are recommended, as these foods are high in fibre and will keep you feeling fuller longer. If you are trying to avoid grains, go for some high fibre fruits instead, they are healthy carbs too and contain good amounts of antioxidants, fibre and vitamins.
• At this point of time, you should have already feel full. Finally, you may go for some festive snacks just for taste and enjoyment. Unless you are ready for additional workouts to burn off those extra calories, remember to limit consumption of these food as they usually are high in calories and packed with fats, salt and sugar.

Tip 3: Portion your plate well

This tip also works well at a buffet line, or a sit-down dinner. Imagine a round plate in front of you, divide the plate into 4 equal parts. The 4 parts will comprise of 3 main food categories – carbs, proteins and vegetables.

A good portion of vegetables should fill 2 parts of the plate, making up half of the plate. Carbs like rice, pasta, bread, corn etc, can fill up a quarter of the plate, and another quarter to be filled with proteins such as fish, meat, poultry, tofu and egg. A full plate like this gives you the right and adequate nutrients in appropriate amount.

Remember not to pour gravy or sauces all over your plate, which is what most people do to enhance the flavour of the dishes. Gravies usually contain high amounts of fats and sodium, which may lead to increased calories consumption and may affect your heart health without you knowing it. If there is a favourite gravy of your choice, you may place it in a separate saucer and just dip a little for taste.

Tip 4: Stay active

Be active, even during the festive season! Although we know that gathering is all about food, food and food, we can also include some games to hype up the party! There are many fun and interactive games like the Twister Board Game, Beer Pong, Guess the Word, etc. Not only fun, they involve some physical activity that can help burn away some party calories too.

Not forgetting that you can also achieve higher activity levels by adding fragments of activities into your daily life to burn off those extra calories. This include taking the stairs instead of the escalator or elevator; while visiting the mall, park your car further from the entrance so you could take more steps; take a 15 mins walk after dinner. Most importantly, if you are usually active, be sure to continue your routine even during the festive season.

With the above tips, hope they help you enjoy the festive season without feeling too guilty!