Christmas meals often bring the whole family together around large tables. And these meals, often very rich, weigh on the scales! How to limit or even avoid weight gain? Here are the tips from Jennie Norton, an American nutritionist, who responds to the media Eat This Not That.
Challenge yourself as a duo
The expert’s first tip is to rely on a close member (brother, sister, spouse, etc.) to help you monitor yourself. “You can also find out about meal menus and determine what you will consume in advance” advises the nutritionist. “Another idea: agree with this person to challenge yourself not to gain weight.”
Encourage your loved ones to participate in activities
To avoid storing calories, the best way is to eliminate them through physical activity. So encourage your loved ones to put on their shoes and go for a walk after a hearty meal. “You can also start an ‘active Advent calendar’ with family and friends throughout the festive period, with a sporting activity to do each day.” advises Jennie Norton.
Control your portions
“Studies have shown that we consume more food when we are accompanied” notes the nutritionist. She therefore encourages portion control. “Also make sure to fill half your plate with vegetables. This can be salad, but also cooked vegetables. You can take a sample of each dish you fancy, too.”
Pay attention to your hunger and satiety
During meals, which are often busy, it can be difficult to feel full. “If you stop eating when you feel full, you save some room for dessert.” she rightly explains.
Pay attention to stress
Between meal preparations, cooking, buying gifts… The period is relatively stressful. And we know it, “some people eat more when they are stressed” adds Jenny Norton. To avoid this, start practicing mindfulness meditation before the start of the vacation.
Accompany the carbohydrates consumed
The nutritionist also advises accompanying the carbohydrates consumed with fiber, proteins or healthy fats. “For example, you can pair a small plate of fruit with nuts, cheese, crackers and a few pieces of chocolate“.
Separate your alcohol and food intake
“Eat your meal then wait 30 minutes before drinking.” advises the expert. “This will help your stomach empty at its own pace and keep you fuller.”. You will also avoid snacking later in the day (or during the evening).
Eat slowly
As with all meals, it is advisable to eat slowly and truly enjoy each bite. “Digestion begins in the mouth, so remember to chew your food thoroughly.” adds the nutritionist. “Aim to chew the same bite 20 to 25 times. This will signal your brain that food is arriving in the stomach, so it is ready to release hormones from
satiety“.
Get enough sleep
Finally, don’t forget to sleep well, because the link between lack of sleep and gaining weight is now well established. “Experts recommend that adults get seven to nine hours of sleep a night to stay healthy and slim. recalls Jennie Norton. To do this, sleep in a dark, cool room, limit your caffeine intake after 2 p.m. and be sure to avoid anything that could disrupt your sleep in the evening (screens, intense sport, etc.).