How not to get fat over the New Year holidays: 5 working ways to control weight

New Year's holidays, with their gastronomic abundance, traditionally become a challenge for digestion and figure, but there are effective strategies to enjoy treats without compromising health and weight. For more information, see the Izvestia article.

How to prepare for the New Year's feast so as not to get better

One of the common mistakes is conscious fasting during the day before the New Year's feast. This tactic is not only ineffective, but also harmful. Prolonged absence of food leads to a slowdown in metabolism and sudden spikes in blood sugar levels. As a result, there is a high probability of overeating and choosing higher-calorie foods at the festive table.

Nutritionists recommend following a regular diet throughout the day. A light dinner before the main festive feast, such as a portion of cottage cheese or a vegetable salad, will help control appetite. This approach will make it possible to celebrate New Year's Eve without acute hunger and maintain the ability to make a sound assessment of what is being eaten.

Portion control: how not to overeat at the New Year's table

The key principle is not to give up your favorite dishes, but to limit their quantity wisely. Experts recommend using the "small plates" method. Visually, a portion on a small bowl will seem larger, which psychologically helps to get enough of a smaller amount of food.

Special attention should be paid to the process of eating. Careful chewing and lack of haste make it possible to detect signs of fullness in time. Being distracted by a TV or smartphone interferes with this process and often leads to uncontrolled calorie consumption. Mindful eating is a powerful tool to prevent overeating.

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Which dishes to choose so as not to get fat during the holidays

The New Year's table is often full of variety, but not all treats are equally useful. To maintain balance, it's worth making an informed choice in favor of lower-calorie, but fiber- and protein-rich foods. It is better to start the meal with light vegetable salads without mayonnaise or fresh vegetables.

Next, preference should be given to protein dishes: low-fat varieties of meat, poultry, fish or seafood. Protein makes you feel full for a long time and requires more energy to digest. Complex carbohydrates such as baked potatoes or whole grain bread are also good choices. But it is better to give up excess baking and fatty sauces or strictly dose them.

How drinking and alcohol affect weight during the holidays

Maintaining water balance is a simple but extremely important rule. A lack of fluid in the body can disguise itself as a feeling of hunger, provoking excessive snacking. Nutritionists recommend drinking a glass of water 20-30 minutes before meals, which will partially fill the volume of the stomach and reduce appetite.

Alcoholic beverages pose a double threat to the figure. Firstly, they themselves are very high in calories, especially sweet cocktails and liqueurs. Secondly, alcohol weakens self-control, which contributes to diet disorders. If you can't completely give up alcohol, you should choose one type of drink and consume it in moderation.

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Physical activity during the New Year holidays to maintain weight

New Year's holidays are not a reason to completely abandon the movement. Physical activity helps burn extra calories, improve mood and normalize digestion. It is not necessary to spend hours of training in the gym.

It is enough to include walks in the fresh air lasting at least 30-40 minutes in your daily routine. This type of activity is available to almost everyone and fits perfectly into the holiday mode. The main thing is not to remain completely motionless during the holidays.

What to do after the holidays to avoid gaining weight

If the feeling of heaviness and overeating does occur, you should not panic and go on a strict diet. An effective and physiological solution would be to spend one fasting day. This does not mean a hunger strike, but only a reduction in the total calorie content of the diet.

A kefir, protein, or vegetable day may be an option. This approach will help the digestive system recover and return to normal operation without stress for the body. Following these recommendations will allow you to spend the New Year holidays without compromising your well-being and figure.

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