Hello. Merry Christmas!! I am sure majority do celebrate this festive day. It’s a good opportunity for family, relatives and friends to gather for a get-together, gift exchange, watching holiday movies and many more. During this festive day, there is bound to be delicious food/treats. E.g. Roasted chicken, steak, pizza, christmas pudding, cookies and logcake etc.
These festive food sound amazing, look appetizing and taste even heavenly especially those homemade traditional recipes that were passed down through generation. Even so, there is a tendency that we may end up overeating during the festive season. Overeating can lead to unwanted weight gain and increase individual’s health risk. Here are my tips that I personally find it useful and applicable to everyone.
1. Keep yourself hydrated (at least 8 glass of water a day)
Drink a glass of plain water about 20 – 30 minutes before meal can help in a better digestion and make one feeling “full” so that you might not have the tendency to overeat.
Sometimes hunger signal might not actually mean that you are really hungry for food. You might have been dehydrated so do drink plenty of water throughout the day will help to alleviate this potential signal cross.
2. Eat slowly.
Kick start a good habit of chewing your food more thoroughly than a few quick chews, not only this help you digest better, it also help you feel more satisfied with each meal. It takes about 20 minutes for our brain to recognise the signals of satiety (body time to recognize that you are full). This mean that you may end up consuming lesser food than you normally does. Read more: Article
3. Get enough sleep (at least 7-8 hours per day)
Sleep deprivation has an impact on these two hormones: ghrelin and leptin. One help to regulate hunger while the another help to stimulates appetite respectively. When a person is sleep deprived, the level of ghrelin increase, while decreasing the level of leptin, leading to an increase in hunger. Thus, the person will end up eating more food that he/she normally does.
4. Do not eat and multi-task at the same time.
This is something that I am guilty of in the past. I know this is a common thing majority does, but we are unaware of how this will eventually lead to overeating. For example, when an individual is eating dinner while watching her/his favourite show on Netflix. This can form a bad habit of distracted eating.
Eating when we are distracted make it hard to listen to our body’s signal (hunger and fullness level) as we are paying more attention to the what we are watching or doing. Hence, we will more likely to overeat. So, next time when you are eating your next meal, try to just eat only with no screens or other distractions. This will not only allow you to enjoy the food but also a quick restorative break during the day.
Okay. I have come to the end of my post, hope you find these tips useful. These tips can be used on a daily basis as well. I wish you a merry Christmas and happy eating!!