This time of year for most can be a disaster in terms of gaining weight. Food and drink is in abundance and mentally we seem to allow ourselves to indulge with the justification of New Year’s resolutions. Most resolutions are broken within the first couple weeks of January so it is important to find a balance at a time where we are most weak. This does not mean you can’t enjoy the treats on offer but you can make wiser choices and be tactically smart to keep the kilos off and the smile on.
Research proves (as this Ted Talk will hold stand testimony to: http://www.ted.com/talks/sandra_aamodt_why_dieting_doesn_t_usually_work?language=en) that once a body reaches a set point, it is usually difficult to move that needle once your body has adapted a set point. So the team from Center of Obesity and Digestive Surgery (CODS) which deals with obese people, nutrition and training –shares a list of tips on what you can do to be smarter, wiser, happier and not feeling like you’re missing out.
Senior Nutrionist Carlyne Remedios shares a list of do’s and don’ts and along with trainer Jason Johal shares what you can do to stay in shape!
Never arrive at a party starving … you are more likely to overeat if you are hungry
Stay away from the food counters or the buffet table to avoid picking on food.Rather fill your plate with food once and for all instead of grabbing fistfuls every now and then. This way you can keep a check on the amount of food consumed.
Choose wisely!! Whether at a buffet or a party, avoid fried foodstuffs, dishes that are loaded with cream,sugar,cheese,butter.
Before going for that second helping, take a gap of atleast 20 mins. It takes that much time for your body to send signals to your brain to say ‘I Am full’
Share your dessert to half the calories. If making sweets or snacks at home, use low fat variety of milk and milk products. Use fruits / dry fruits, jaggery, honey or artificial sweeteners instead of sugar.
Eat slowly, savour each bite. This will prevent you from overeating
Balance it out! If you’ve eaten a heavy lunch, keep dinner light, with a fresh salad and soup or simple cooked vegetables and dals.
Choose the diet varieties of drinks, nimbupaniand coconut water instead of sugary cold drinks and aerated waters.
Choose wisely – there will be a variety of foods offered during the festive season, that doesn’t mean you eat everything – pick and choose what you want to eat. Make healthy choices; opt for dry fruit, nuts or sweets made from the same.
Do not eat all the sweets and chocolates that you have been gifted all at once. Share them or give them away to the less fortunate. Last but not least, gift healthy; fresh fruit, dry fruits and nuts are better alternatives to mithai.
If you are planning on drinking alternate every alcoholic drink with a glass of water
Limit liquid calories – alcoholic beverages are loaded with calories. Find calorie contents of some most common alcoholic drinks and choose wisely
- Standard Beer (375 ml) – 138 – 145 calories
- Red and White Wines (100 ml) – 65-70 calories
- Sweet dessert wines – (60ml) 90 calories
- Spirits (30ml/1 nip) – 65 – 70 calories + don’t forget the extra calories that will pile on with the mixers. So stick to plain sodawater
Love cocktails : here’s a guide to help you choose wisely
- Long Island iced tea (8 oz): 780
- Pina Colada (6 oz): 378 calories
- White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
- Coffee liqueur (3 ounces): 348
- Mai Tai (6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
- Margarita (8 oz): 280
- Mojito (8 oz): 214 calories
- Cosmopolitan (4 oz): 200 calories
- Mulled wine (5 oz): 200
- Screwdriver (8 oz): 190
- Port wine (3 oz):128
- Martini (2.5 oz): 160
- Champagne (5oz): 106-120
- Mimosa (4 oz): 75
Keep your metabolism going by doing some form of exercise every day. Exercise is not all about the gym and you can do some simple exercises at home or on the move. Spend 10 minutes in the morning doing 2 sets of push-ups (as many as you can & 1 min rest), 1 min of jumping squats, 1 min of jogging on the spot (30 secs high knees & 30 secs back kicks), 1 min plank and 1 min leg raises. If you have time left over, do a minute of burpees. After a shower you will feel great and will enjoy the party season even more. You may even end up making wiser or tactical food and drink choices as mentioned above. Who knows, you may end up losing weight and getting fitter during a time where most gain.
Check out this article on how to keep your belly from bulging this New Year. This way, you can work hard and play hard.