The holiday season is undeniably a time when we sometimes tend to forget to eat in moderation. There might be instances that we lose the variety and balance in our diet, too. This could result to unwanted gain in weight and other unhealthy substances in our bodies. If your body mass index goes beyond the normal range (18.5–24.9) over the course of the holiday season, it is all the more reason why you need to bid goodbye to your holiday weight gain.

Doing healthy habits by conscious choices is a given for us to be able to enjoy and live our best. By eating healthy, your risk of noncommunicable diseases and malnutrition will be reduced. Moreover, good health protects us from infectious diseases.

Shed those excess calories gained over the past weeks and get your mindset and commitment ready. Set your body in tiptop shape physically and physiologically by following the advice below:

Eat right, not less. The goal of a healthy diet is to eat the right kinds of foods in moderation and in appropriate balance. If you want to lose excess calories, stick to healthy, sustainable strategies. Doing fad diets for a “quick fix” won’t do as these are challenging to maintain in the long run and its underlying health risks. For a simple reference in proportioning your different kinds of foods, refer to the Pinggang Pinoy food guide.

Choose the healthier options. Go for five servings of fruits and vegetables daily, prefer lean meats, fish, eggs, low fat milk, whole wheats, roots, tubers and legumes. Avoid calorie dense foods and foods that are high in salt, sugar and fats.

Drink smart. If you feel thirsty, go for water! Water contains no calories. Do away with your sweetened thirst quenchers and choose water. You may opt to drink fresh fruit juices after your meals, too.

Unplug and be active. In losing weight, it should be kept in mind that the energy spent must be greater than the quantity of calories consumed. Let go of your devices, stand up and move around! Screen time takes a large chunk of our time daily that you could have devoted for physical activity. You don’t need to go to the gym to achieve the daily recommendation of at least 30 minutes of physical activity. Simply doing household chores, exercises, or recreational activities count. Moderate to vigorous intensity of physical activities accumulating to 300 minutes a week can also be considered for additional health benefits.

Pause. If you feel your holiday appetite is coming back, count to 10. Before giving in to your cravings, set a mental timer and refrain from letting your urge take over.

Abrupt changes in your diet and lifestyle may surprise you, so make sure you go your own pace you can maintain. A weight loss diet is not a one-size-fits-all. If you want to go down to the specifics of dieting, you may opt to consult a nutritionist-dietitian to make you a game plan, which would mainly consist of an individual, tailor-fitted meal plan.

The way to losing weight, even without the post-holiday blues, is to always make conscious choices and committing to your goals. (NO III Sheena Marie G. Talle)

References:

Harvard Health Publishing. 25 November 2019. Yes, you can avoid weight gain over the holidays! Retrieved from: https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the-holidays-2019112518309

The Healthy. 23 December 2020. 20 Ways to Beat Post-Holiday Weight Gain. Retrieved from: https://www.thehealthy.com/weight-loss/lose-weight-after-holidays/

World Health Organization Philippines. 31 December 2019. 20 health tips for 2020. Retrieved from: https://www.who.int/philippines/news/feature-stories/detail/20-health-tips-for-2020