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Indulge without the bulge – Krugersdorp News

Nov 24th, 2020

Finally on track to reaching your goal weight?

Catherine Clark, owner and founder of The Harvest Table advised not to waste all your hard work this festive season by throwing caution to the wind and eating everything that comes your way.

She said, Many of us see the holidays as an opportunity to let loose and overindulge, but come January we are riddled with guilt and regret.

She added that whilst December isnt necessarily the time to lose weight, you dont have to put on weight either. The fact is that you will be tempted to overeat and do less exercise, so key is not to deprive yourself, but rather to navigate the festive season so that you can indulge without the bulge, she said.

Catherine offered these five healthy habits to adopt this festive season:

1. Dont drink your calories: Most alcohol, juice and carbonated drinks are high in sugar and can significantly contribute to your calorie intake. What tends to happen is that you dont realise you are on your third drink and by then, youve consumed empty calories that can lead to weight gain. Choose low-calorie alcohol alternatives or non-alcoholic options like water or soda water, flavoured with fruits, herbs and extracts which will help quench your thirst without the added sugar.

2. Steer clear of the snack table: The best way to navigate the snack table is not to socialise around it as this will lead to mindless eating. Also, instead of finger-picking, dish up your snacks (even crisps!) on a small plate. According to Harvard Health Publishing, being distracted or not paying attention to a meal tends to make people eat more. As such, you can also adopt mindful eating habits and ask yourself simple questions like, Am I hungry or am I just eating because there is food?

3. Eat your greens first: Reach for the green leafy vegetables before you pile on foods with a high fat and sugar content. Fill half your plate with healthy vegetables and eat those first as this will prevent overindulging because there will be less room for the rich food items. One way to achieve this is by using the 60/40 rule, which is an extension of the 80/20 rule. While at a gathering, you can eat 60 per cent nutritious food and 40 per cent of your favourite things to help you stay on track with your goals.

4. Watch your eating in the day so that you dont have to overeat at night: Most festive season activities go into the evening, so if you know that you are going to an afternoon/ evening event, eat low-energy dense foods for breakfast and lunch, and watch your portions. This way, you can space out your energy intake, ensure that youre full throughout the day, and you will have a chance to enjoy supper with no guilt.

5. Drink lots of water: Water has zero calories and many benefits like helping you stay hydrated, maintaining the balance of body fluids and easing constipation. Plus, it keeps you fuller for longer! Your body is comprised of 60 per cent water which is necessary for functions such as digestion, transportation of nutrients, the creation of saliva and more, so its good to drink it throughout the day. Always carry a water bottle with you, and if youre entertaining at home, make sure to place a jug of water where you can see it as it will be easier for you to drink.

The festive season doesnt have to result in extra kilos by January. The important thing is to be mindful and adequately prepared to ensure that you dont regret your food choices and the consequences thereof, Catherine concluded.

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Indulge without the bulge - Krugersdorp News

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