Christmas presents the opportunity to see family and give presents, but it also includes the temptation to overindulge, and walk into a Christmas diet catastrophe. Let’s face it, the Christmas season is filled with treats that are unhealthy for us due to their high sugar content and other processed ingredients. Although we may generally follow a healthy diet, it should be guilt-free to indulge a little during the Christmas season so that you can feel good about yourself and take part in the festivities with your friends and families.
We’ve put together a list of 5 top tips to help you position yourself for success and strike a balance between moderation and self-indulgence.
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1 Give yourself permission
Don’t feel guilty about eating the food you enjoy at Christmas. Your mental and physical health and well-being may suffer as a result of feeling guilty because guilt can make you more stressed out. Permitting yourself to indulge a little over Christmas will help you to lessen or eliminate any negative feelings and be at peace with yourself, allowing you to take part in the festivities without feeling guilty
It will be much easier to enjoy the moment if you decide not to feel guilty about that extra mince pie or that slice of Christmas pudding.
2 Be realistic
Choosing your holiday meals with too much self-imposed pressure and restrictions won’t result in success. When you deny yourself the foods you enjoy while those around you indulge, you may end up overeating because it causes you to react by eating more than you would have otherwise.
Try the 80:20 rule, which states that you should consume healthy foods 80% of the time (let’s not forget that the traditional Christmas roast is full of protein, vegetables, and fibre) and then indulge in festive treats 20% of the time without feeling guilty. A big factor in succeeding at this is tracking what you’re eating. That way you can see how close to the 80% you’re actually getting.
3 Food upgrades
Clementines, dates, figs, and whole-grain crackers will keep you feeling full for longer, and nuts, clementines, and dates go great with cheese. Try fibre-rich healthy dips like hummous, which is excellent with vegetable sticks and whole-wheat ciabatta. Another piece of advice is to eat fewer portions so that you can still enjoy your favourite foods.
Another thing to remember is that we tend to eat more when our plates are larger. Try filling big plates with lots of vegetables to eat with the roast and stuffing.
4 Eat consciously
Eating with awareness means being aware of and thinking about the food we are about to eat. Be present at mealtimes – not thinking about what you’re going to be eating next. Take the time to examine the food you are about to consume, and taste every mouthful. This aids in reducing bloating, acid reflux, and stress and is crucial for the body to absorb nutrients.
Overeating can also be avoided by slowing down and paying attention to what you eat. Approximately twenty minutes pass before your stomach sends a fullness signal to your brain. So put your cutlery down in between bites and try to beat everyone else at the table in the slow race!
5 Keep active
Be as active as you can during the holiday season to help burn off the extra calories you’ve consumed and to improve your mood. Walks are a great way to connect with family and friends. We can benefit from the fresh air and being outside as well as our physical health. For maximum results, you could also try quick bursts of jumping, dancing, sprinting, or power walking. Regular exercise will also aid in the removal of toxins from your body.
