You are not the only one to have nightmares of gaining weight and losing diet plans on vacations and holidays. Many health-conscious individuals share the same thought with you. Indeed an effective remedy would be learning more about the factors that increases the probability of gaining weight. This will significantly lessen the chances of you losing control over the food and motivate you to stick to you healthy diet even on the holidays.
Also as the wedding season is on and we are very soon ushering in the party mood of Christmas and New Year, it altogether becomes more necessary to know about some common mistakes that we tend to do during these healthy times.
1. Eat for need and not with greed.
Holiday cheer is wonderful breakaway from stressful and tiring lifecycle and you cannot make yourself aloof from the party crowd. Not only it will look odd but can also be seen as an ill manner behavior. But in these circumstances as well you can at least take care of the portion size of your diet. "Many people rationalize splurging on treats during the holiday season by convincing themselves that it's OK because it's a special occasion’. That free-for-all attitude makes it easy to add thousands of calories to your plate. While occasional indulging isn’t typically harmful, but avoiding the tendency to turn one feast into a month-long party is better. A single plate of butter chicken or sweets adds 500 or more calories to one meal then what you have with chapatti or rice. Many more such add-onmay further increases the calorie to above 1000 in a single meal. Repeating that every weekend will end up having 10,000 calories extra in a month which means 2 – 3 kgs weight gain in a month if you don’t exercise and at least 1 kg gain in a month if you are into some activity like walking every day, play sports or train at the local gym. Also by any metabolism if you are not gaining weight at all, there is one more fact that it is not going down as well which may dampen your spirit of doing regular exercise and in such case controlling the diet on week days also will be difficult.
2. Staying too close to the food
If you've ever experienced hunger pangs at the smell of freshly fried pakodas, you know how powerful sensory temptation can be. "It can be hard to resist temptation when you are surrounded by an abundance of food," If your feast is loaded with vegetables and other healthy fare, you might be able to get away with moderate calorie intake. Social Science showed that sitting near desserts increases the size and quantity of diners' sweets choices. In other words, a bit of distance from food goes a long way for health.
3. Ignoring fiber rich food
In addition to promoting digestion function, calorie-free fiber boosts appetite control by increasing satiation and promoting blood sugar control. Many traditional holiday dishes, such as choley-bhature, pastries, pizza etc, contain little to no fiber, making them particularly easy to overeat. To shift the fiber equation in your favor, aim for the recommended 25-30 grams of fiber per day. For more fiber at your holiday meal, buy choley(chick pea) from the market and have it with homemade chapatti. You will at least be at a little safer side.Cooked greens, whole-grain stuffing, beans and lentils are also fiber-rich and can be a good addition to your holiday meal.
4. Starting with the meal and not salad!
Having salad first is very easy and helpful way in many senses.Green salads are high in fiber which will give the feeling of fullness, which will prevent you to overeat. It is high in antioxidants and minerals which will give your junk a better nutrition.As salads are high in fiber it will also reduce the rise of sugar which will prevent fat deposition on higher side.
5. Adding dressing to your food.
Dressings like mayonnaise, ketchup; thousand islands etc. are concentrated calorie items. It may look less in appearance but they are high in fat, so in calorie and they are also high in sodium. Depending on the ingredients, turkey gravy provides 30 to 100 calories per serving. This may not seem high, however it can nearly double the calorie content of a single serving of white-meat turkey. Hollandaise sauce is heftier in calories, providing about 70 calories per tablespoon. Taking the calorie content of healthy fare, such as fresh veggie sticks and apple slices, from light to lofty. It's better to dip foods into sauces than to pour the sauces over the top.
6. All-or-Nothing Way of Thought
If you think dessert is your holiday health's worst enemy, think again. The all-or-nothing mindset of dieting itself may pose greater risks. "Ironically, dieters are at higher risk for getting painfully stuffed during holiday celebrations because the diet mentality increases the risk of all-or-nothing thinking." A few decent bites of food you normally avoid might seem like a failure, leading you to think, "What the heck? I've already blown it!”. In some cases, overeating becomes a form of self-punishment for poor eating and prompts desires to starve afterward, triggering a cycle of overeating, under-eating and eventual weight gain.
7. One More Glass of Drink!
Holiday drinks can be deceptively rich. In addition to providing less satiation and similar amounts of calories as food, sugary drinks, such as cocktails and juices can offset your blood sugar and appetite control. Alcohol can make overeating a near given, because it inhibits your ability to remain conscientious about your food intake. Alcohol carries more of empty calories per gram than carbs, protein or fat, and can slow down your metabolism. Two glasses of wine adds more than 250 calories to your meal. So some modifications to your drink can lessen the harms, like drink on the rocks rather than using sodas, juices and shakes. Add 30 ml instead of 60ml or more per glass and fill it with plain water or ice, drink it slowly to be able carry along with the crowd. A 30ml and more than that will take the same time to finish, so it’s better to take small packs for long duration.
8. Quilt feeling after cheating on food.
Quilt is a very common and stressful feeling after cheating on food and believes me you are not the only one with such thought.Indeed stress causes your body to produce the hormones like cortisol and serotonin. Cortisol is a destructive hormone which leads to appetite increase and hence weight gain. You may also crave for calorie-rich foods like sweets and high carbs because they bring emotional comfort and trigger the release of feel-good chemicals, such as serotonin, in your brain. In my opinion instead of taking stress on what you already had, it’s better to relax and forget about what you had because there is no sense of harming yourself from both edges of knife since you have already done the harm. Relaxation and decreasing stress can help you to control from over eating and focus on the fitness goal you might be having.
So these are some common mistakes which may look little but can have very hazardous long term effects on your health. Now that we have told you the mistakes and their remedies we hope you will have a very healthy holiday this season.