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Wednesday 22.01.2020 | Name days: Austris
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Eating during holidays: advice how to eat and not overeat

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Christmas, meal, overeating, adviceMany of us will agree that an intensive holiday season is a trap for healthy eating. Party at work, sitting with friends and, of course, pending time with family – all kinds of unhealthy and tempting options are right around the corner and not everyone can resist trying something tasty. Dr. Feders’ German Private Practice of Cardiology in Latvia dieting specialist Linda Federa people don’t have to reject food entirely, rather it is a better idea to follow certain recommendations to make sure the only thing received during holidays is hospitality, not weight.

It is not recommended to deny yourself the opportunity to eat well and take home-made salads with you to visit your mother, enjoy tasty treats with guilt or overeat to a full blackout. Instead, people should aim to eat more healthily during New Year’s celebration.

«A holiday meal is a big challenge – so much is eaten! This seriously impacts our stomachs and the digestive tract. After the holiday we don’t feel good and our conscience makes us suffer,» admits Linda Federa.

Here are some pieces of advice for the Christmas eating marathon, so that next year does not start with purchase of bigger trousers.

Don’t reject meals to eat more food later

Skipping breakfast and dinner with a plan to overeat with extravagant holiday meals sounds like a good idea, but this plan can do more bad than good. This can cause problems like excessive sugar levels in blood and unnecessary centimetres in waist.

A good breakfast can help lower hunger and avoid overeating during the day.

The specialist recommends: ‘It is a good idea to eat breakfast and dinner so that there is less hunger when it is time to celebrate. Don’t forget about stopping in time. Take a 10 minute pause after the first meal, because this is the amount of time it takes for the brain to register satisfaction from a meal. Talk to your family and friends. Drink some water. Then see if you want to eat or have a snack.’

Win by being smart, not by filling your stomach

When facing a wide range of choice of snacks, it is hard to make the healthiest choice. Nevertheless, here are some recommendations to make the choice easier:

-Take a small plate to visually reduce the amount of food to eat;

-Start with vegetables to reduce hunger;

-Eat slowly. The brain needs at least 10 minutes to decide you’ve had enough to eat;

-Avoid alcohol or at least limit the amount consumed. Don’t forget that strong drinks are also calorie bombs;

-Don’t forget about physical activity. You don’t have to run a marathon, but at least have a walk outside.

Sleep, sleep and sleep again

People go outside more often during the Christmas holiday. This means people usually go to bed later than normal. Lack of sleep can make sugar regulation in blood more difficult. Shorter sleep time can create the desire to eat more and focus on fatty food. It is recommended to maintain a regime that allows you to sleep at least seven to eight hours.


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