7 ways to minimise weight gain these holidays
Holidays are the prime time for relaxed vibes and fun in the sun. They’re also often a time when we become a bit lax with our regular diet, which can lead to weight gain that is hard to shift later. Read on to check out our ideas for avoiding putting on weight these holidays.
We all have our ups and downs with our weight over the year, but after the holidays are over, many people have put on an average of 0.4 to 0.9 extra kilograms which is difficult to shift afterwards, according to research from the UK.1 This weight gain can add up over the years.
Why do we put on weight at holiday time?
Many of us take it easy over the holidays and have a break from our daily routines. After all, we deserve it!
We might eat more high-calorie foods, have longer meals where we eat more than usual and be more sedentary – so our activity levels aren’t sufficient enough to burn the calories we’ve taken in. Simple math: we put on extra weight.
At parties and barbecues, tasty treats abound. Calorie-rich foods and drinks like alcohol, soft drinks, chips, biscuits, sausages, and countless others are all laid out – and often in large portion sizes. When presented with so many tempting options, how could you possibly say no?
7 ways to reduce weight gain these holidays
Committed to keeping trim these holidays? Give these ideas a try:
- Eat a healthy breakfast - start the day right with plenty of protein to help balance your blood sugar levels, so you’re not tempted to snack on sugary treats as the day goes on (TIP: You could try chromium to help maintain healthy blood sugar levels throughout the day, too)
- Keep an eye on your diet and weigh yourself regularly - if you notice any weight gain, you’ll be well positioned to make changes quickly to minimise any extra weight put on
- Spend time exercising - all the extra time you have over the holidays is a great opportunity to exercise and burn off the extra calories you might eat at social events
- Take something light - when bringing a share plate to a party or barbeque, choose lighter healthier options and smaller portion sizes to balance out from the more energy-dense foods
- Fill up on salad - so you have less room for carbohydrate-heavy and sugary foods. You could also choose seafood over fatty meat and poultry (TIP: Don’t forget to remove any fatty bits)
- Offer to be the DD – if you’re designated driver you’ll be avoiding calories in alcohol and the juices and soft drinks that are often used as mixers. Your friends will love you and so will your waistline. Winning!
Be a conscious shopper – make a beeline for the fresh fruit and vegetable section and away from the confectionary aisle in the shops, so that you only keep healthy snacks and foods at home.
Other helpful healthy ideas
Chromium for metabolic support
Chromium is a mineral that helps the body to metabolise sugar and fat, and to maintain healthy blood sugar levels. Find it alongside the herbs garcinia cambogia (with 60% HCA or hydrocitric acid), gymnema and coleus in Oriental Botanicals Garcinia Cambogia Excel, which is best taken 30-60 minutes before meals.
Magnesium helps with healthy muscles
Make the most of your extra exercise over the holidays with Oriental Botanicals Magnesium Excel powder or tablets. Magnesium supports healthy muscle function and can help with your electrolyte balance if you’re sweating during exercise (and losing magnesium in the process). If you’re not consuming enough dietary magnesium, it can also improve your exercise performance and relieve any niggles from mild muscle cramps.
- Mason, et al. BMJ 2018;363:k4867.