How do you maintain your diet over christmas?

Christmas is the only time of year when almost everyone can be carefree about their eating habits. Families enjoy spending time together around tables packed with food and drink as kids run around playing games and adults relax and talk.

But it's crucial to keep in mind that we are frequently less conscious of our dietary choices when we are surrounded by tasty foods when it comes to eating healthfully throughout the holiday season. This makes it more difficult to maintain healthy behaviours, particularly if you've worked really hard to meet your goals over the year.

So, here are five suggestions to help you stick to your resolutions over the holiday season.

1. Keep it simple

Making sure your food selections won't interfere with your efforts to achieve your objective is the greatest method to prevent overeating. Lean meats, such as chicken breast, fish, and seafood, are preferable over fatty cuts of beef if you're attempting to lose weight. Avoid sugary beverages like fruit juice and soda and choose water instead.

2. Be realistic

It can be simpler to give up alcohol totally during the day than at night if that's your goal. You could want to experiment with consuming fewer alcoholic drinks every night or just drinking less of them overall.

1. On Christmas day, allow yourself to enjoy anything

Weight Watchers helped Londoner Sarah Rumney, 30, shed more than seven stone. She claims she likes it because it allows her to unwind and socialise without worrying about overindulging.

She claims: "During the holidays, I actually have no trouble sticking to my plan.

"There are many events and gatherings where people can let loose and eat anything they want.

But I make an effort to be prudent and restrain myself.

2. "Don't feel like there's anything you're losing out on"

Ms. Rumney claims she doesn't miss out on anything since she is confident that if she achieves her target weight, she will once more be able to fit into clothing.

3. "Set boundaries for yourself"

3. Make rules about foods you SHOULD eat rather than foods you shouldn't

The Food Doctor is collaborating with personal trainer and fitness instructor Shona Vertue on her newest initiative, Bitesized Positivity. She says: "A recent survey found that among British women, diet is the most frequently cited source of shame.

The main issue with guilt is that it makes us feel hopeless, which promotes bingeing and restrictive behaviour. Guilt is not a strong incentive for healthy eating. Instead, establish some guidelines for what things to eat and in what quantities.

"For instance, rather than shunning those delicious, cozy mince pies (they're healthy for your soul! ), welcome them into your life!" To nourish your body and mind, you should also include a lot of veggies on your plate along with the meat. You might also add some nuts or seeds to your salad or your morning meal.

3. Don't punish yourself if you make mistakes.

If you've ever been guilty of criticizing yourself for eating something you know isn't healthy, you'll understand just how destructive this can be.

Instead, make an effort to concentrate on the advantages of your decisions. Think about how amazing you felt after eating a slice of cake just because you felt like it. You could discover that you liked it after all.

3. Make sure you move

Exercise is frequently postponed because it seems like too much work. However, it doesn't have to be difficult or challenging. Even after more than ten years of teaching, I still find great joy in my work. To see results, you don't have to exercise for hours on end. In reality, how little effort is necessary to achieve outstanding results frequently surprises my clients.

4. Plan ahead

- This is the time of year when we are prone to overindulging. A few of weeks of deprivation after a few days of indulgence can result in cravings and weight gain.

- Because of this, I usually strive to eat a balanced diet throughout the week.

- By making plans in advance, I make sure I don't fall off the waggon too quickly and give myself time to get back on.

- When I have my meals planned out for the following few days, I feel less tempted to overeat because I'll already know what I'm eating for lunch tomorrow and won't feel the need to eat something additional just because I skipped breakfast.

Planning ahead also helps me avoid saying to myself, "I'll start over tomorrow."

- So, whether you're dreading Christmas Day or looking forward to it, here are four strategies to enjoy the celebrations without resorting to old routines.

5. Make wise alcohol swaps

The 21-year-old Ellie Songu-Mbiriwa has maintained her weight loss for nine months after losing two stone nine pounds with Slimming World. I love Slimming World because you learn how to eat well and live well in addition to losing weight, the woman claims. She advises avoiding fatty treats like mince pies and puddings and substituting vodka and sparkling waters for creamy cocktails over the holiday season.

She continues, "At Christmas, I believe my biggest incentive is getting a lovely dress to wear for the holiday season. "Promising myself that I will wear the dress and feel wonderful in it keeps me on track," says the wearer.

6. Don't let your calendar fill up.

Splenda's nutrition consultant Helen Bond says:

"We squeeze in so much around the holidays—going out during the week, hosting family and friends on the weekend—that we frequently don't give ourselves enough time to recover.

Lack of sleep can boost levels of the satiety hormone ghrelin and decrease levels of leptin, which makes us feel hungry long after we are full.

"Pace yourself," she continues.

7. Christmas food is just food!

With her healthy eating regimen, Charlotte Mears, 27, of London, shed 5 stone, and she has never looked better."

The former model claims that the holiday season is not important to her because she is aware of how much better she will feel after losing the weight.

She informed Email: "I've been doing this since September, and I've already lost five stone, so I'm pretty happy of myself.

I've always led a very healthy lifestyle, but now I've gone even further. In their place, I've substituted vegetables and lean meats like chicken and fish for carbohydrates like bread, pasta, and rice.

"I've also stopped using caffeine and alcohol, and I try to stick to a strict schedule each day.

"I enjoy baking and cooking, and I frequently use herbs and spices to enhance the flavour of my dishes. I also try to stay away from processed foods and drink a lot of water and juice.

"Even though some people might think I'm being too hard on myself, I actually find that it's simpler to sustain my healthy behaviors when I feel good about myself.

8. Don't buy your Christmas food too early

Kim Pearson, a dietitian at Prolon, discusses why it's crucial to hold off on purchasing your holiday sweets until December.

Shops regularly stock up on holiday food months in advance, according to her. While it may be alluring to take advantage of seasonal bargains, ask yourself if the item you plan to buy will hold up until Christmas.

Or are you more inclined to succumb to temptation and eat first?

Just a few days before Christmas, I had my shopping delivered since I knew I wouldn't have the strength to resist.

9. Eat from smaller plates

Personal trainer and wellness coach Abby Broell offers advice on how to keep healthy over the holidays.

Use of tiny dishes when dining is one simple tip. This time of year, people frequently overfill their plates for no apparent reason. Smaller amounts are easily achieved with smaller dishes.

Change your perspective is the best piece of advise I can give someone starting out on their path. If you adopt an optimistic mindset, your life will be greatly improved.

For instance, if you attend every event with a pessimistic mindset and the conviction that you are wasting your money, you will undoubtedly act accordingly.

You are much more likely to succeed if you start each day by considering what you want to accomplish.

9. Be active with family members and friends

You shouldn't set New Year's resolutions to lose weight since it's too simple to revert to previous routines. Make resolutions that promote healthy life instead. For instance, "I'll eat healthier foods," "I'll work out frequently," or "I'll watch less TV."

Consider attending a class or joining a gym if you're seeking for strategies to stay motivated. You can create positive habits by engaging in these kinds of activities.

11. Snack wisely

Unhealthy snacks like cookies and candies are frequently readily available to individuals over the holidays. This makes it challenging to have a healthy holiday diet.

You're more likely to overeat when goodies are simple to get to, whether at work, a family event, or even at home. You could believe that hiding the treats will take care of the issue, but that approach isn't always feasible. For instance, you might be asked to bring something sweet to a potluck dinner or you might get a Christmas lunch invitation from a coworker.

That strategy, though, isn't always effective if you can't keep things under control. For instance, you might be tempted to pick up some chocolate cookies when grocery shopping, or you might veer off course during a family gathering and eat a cookie cake.

Be aware of your munching patterns. It might be advisable to forgo snacks altogether if you find yourself frequently nibbling throughout the day while not actually being hungry. Wait till you're actually hungry before grabbing something from the fridge. If they conflict with your dietary preferences, make sure you avoid any snacks that are excessive in calories, sweets, fats, salt, or other ingredients.

12. Watch your portion sizes

We frequently find ourselves overwhelmed with work and family commitments when the holidays draw near. This may cause us to overeat, which over time may result in weight gain. According to research, folks who eat greater amounts typically weigh more than those who consume smaller quantities (4Trusted Source).

Try limiting portion sizes or using smaller dishes to prevent gaining weight over the holidays. Even replacing your standard crockery with something smaller, like a salad plate, can be something you want to think about.

Visit our page on healthy eating habits if you need help figuring out how much to serve yourself. We offer advice on which foods to choose and which to avoid.

13. Practice mindful eating

When eating, people frequently think about their food, which might result in mindless snacking. Try to keep your attention on what you're doing rather than how much you're eating if you want to prevent overeating.

Whenever you do eat, be careful. Take small chunks and chew each one carefully and completely. When you've had enough, you'll know it, and you won't feel like anything is being missed.

14. Get plenty of sleep

Getting little or no sleep during the holidays is not uncommon. Recent studies, however, suggest that it might result in weight increase. People who don't get enough sleep are more likely to overeat, consume more calories, and engage in less physical activity.

According to a research released earlier this month, those who get six hours of sleep each night put on around three pounds in a week. They consumed an additional 500 calories daily. They also exercised for around 20 minutes less each day.

The hormones ghrelin, leptin, insulin, cortisol, and growth hormone, among others, are said to shift as a result of poor sleep, according to the study. Appetite and energy balance are governed by these hormones.

Leptin reduces hunger, ghrelin raises it, insulin regulates blood sugar, cortisol influences how the body reacts to stress, and growth hormone helps to build muscle. Each of these hormones controls metabolism in some way.

The metabolic syndrome, a collection of risk factors that includes high cholesterol, high blood pressure, excess belly fat, and impaired glucose tolerance, has been associated to inadequate sleep. People who have metabolic syndrome are more likely to develop diabetes and heart disease.

Ghrelin, a hormone that increases appetite, may be released as a result of poor sleep, according to researchers. Additionally, leptin, which alerts the brain that you are full, is suppressed by ghrelin. Additionally, inadequate sleep may have an impact on insulin, which helps regulate blood sugar.

Obesity, type 2 diabetes, cardiovascular disease, and several malignancies are all linked to insulin resistance. Growth hormone is essential for preserving lean body mass. Muscles get smaller and more prone to injury when growth hormone levels drop.

15. Control your stress levels

The world is full of stressful events. However, there are other approaches of handling stress that don't involve damaging habits like binge eating. The following advice can assist you in managing your holiday stress:

1. Take breaks.

2. Get enough sleep.

3. Exercise regularly.

4. Eat healthy snacks.

5. Practice mindfulness.

6. Keep track of how you're feeling.
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