19 December 2023 , 12:47
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Christmas: the season that so often sees all reason go out the window, and never more so than when it comes to overindulging in festive food and drink. While it’s easier to stick to our health goals throughout the rest of the year, there’s something about Santa season that sees us throw more caution to the wind.
But all of this indulgence can cause havoc with your health, often leaving a visible impact on our waistlines, and making us feel sluggish and slow. With 62% of people admitting to overeating over Christmas until they feel stomach ache, nausea, headaches, and other issues, it’s time to make it a more mindful approach instead; think fabulous food without the dreaded bloat.
Walter Gjergja, Chief Wellness Officer and co-founder at the AI-powered fitness coach app, Zing Coach, has shared his advice to enjoy the season that can be twice as nice, on your wellness, as well as your waistline…
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Don’t skip breakfast
"There’s no better way to start your day than with a balanced breakfast," says Walter. "You want a mix of protein, fibre, and healthy fats: think Greek yogurt, berries, and a sprinkle of nuts, to kickstart your metabolism, regulate your blood sugar, and give you the energy to get through the day without turning to the unhealthy stuff. Eggs are also a great choice, as a protein-packed savoury meal with no sugar."
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If in doubt, drink!
No, not alcohol, water! "We often misinterpret dehydration as hunger and start snacking when all we need is some water," reveals Walter. "Carry a bottle with you and whenever you feel the urge to grab a cookie, try some cold water first. You might be hungry after all, but there’s no harm in staying hydrated. Remember, alcohol or sugary sodas won’t quench your thirst and they’re packed full of liquid calories. You’ll be gaining weight and you won’t even get to enjoy your favourite sugary snacks. If you want some flavour or fizz over the festive season, it’s better to stick to sparkling water or herbal tea."
Cut the carbs
"Good news: you don’t have to skip the turkey as lean proteins fill your stomach, maintain muscle, and require more energy to digest, helping you to avoid the Santa belly," says Walter, "unless that is, you overindulge in carbohydrates. Take the refined carbs - white bread, cakes, and biscuits - off the Christmas menu and opt for whole grains - brown bread, oats, and corn - instead."
Live life on the veg
To avoid overeating at the dinner table, eat your veggies first. "Vegetables should be the first thing [to be eaten] on your plate," advises Walter. "All that fibre will slow sugar absorption, meaning steadier blood sugars and less insulin, which can lead to weight gain, in your system.
"You’ll feel fuller for longer, too, helping to avoid packing on the festive pounds. Try to build the meal around lean protein, especially fish. Healthy omega fats, and high protein, as well as preserving muscle, have a high satiety index with a fairly low caloric index, meaning you’ll feel satisfied with less food and fewer calories this Christmas."
Do some exercise
"You don’t have to run in the cold or head to the gym," believes Walter. "Schedule a family walk, go ice skating, or organise a game with your loved ones. It won’t feel like exercise, but it burns calories and boosts your mood all the same.
The zzzzzz-list
"It’s a busy time of year, but you need to get some shut-eye. Poor sleep disrupts hunger hormones, and you’ll be too tired to make healthy choices if you’re tired. If you want to keep your hormones stable and rein in your cravings, you need around 7-9 hours each night," says Walter.
Swap, don’t starve
If you deny yourself your festive favourites, chances are, you’ll end up quitting and binging. Instead of denying yourself all the tasty goodies, have a little and then swap for healthier choices. For example, substituting heavy cream with Greek yogurt and replacing refined sugars with honey can help to avoid sugar spikes and keep your health goals in focus.
Practice mindful eating
Last but not least, make the most of every calorie. Walter says: "Take time to appreciate the flavours, textures and feelings a good meal brings. It keeps the calories down without feeling like Christmas has been cancelled. And if you happen to indulge in a treat or two, don’t feel guilty. It’s the time of year to give yourself a break."