You should replace sweets with fruits, limit alcohol consumption, supplement protein, get enough sleep, increase fiber... to stay in shape and prevent weight gain during the holidays and Tet.
People tend to eat a lot of high-energy foods, drink beer and alcohol, and exercise less at the end of the old year and the beginning of the new year. These habits can cause rapid weight gain and visceral fat accumulation. Here are some ways to help keep in shape and prevent weight gain during the holidays.
Replace sweets with fruit
During Tet, every family prepares plates of cakes, candies, jams, and sweets on the table to entertain guests. These foods are often eye-catching and attractive, causing you to eat uncontrollably. To avoid gaining weight, you should keep cakes and jams out of sight and only bring them out to display when guests come to visit.
Replace cakes, jams, and sweets with healthy snacks such as fresh fruit, unsweetened dried fruit, nuts such as cashews, almonds, macadamia nuts, etc., which are better for your health. This food group is rich in vitamins, fiber, protein, and helps limit weight gain.
Limit alcohol and soft drinks
During the holidays, alcohol, beer, soda, and other high-calorie drinks are consumed in large quantities. Consuming these drinks can raise blood sugar levels. Alcohol drinkers also tend to experience increased appetite, which can lead to weight gain.
People who are trying to control their weight and reduce visceral fat should limit their intake of high-calorie drinks. A small tip is to always drink enough water, about 1.5-2 liters of water a day. Drinking enough water helps reduce thirst, reducing the need for soft drinks.
Meals should be balanced in protein.
Holiday meals are often high in carbohydrates but low in protein. Protein plays an important role in the diet because it promotes satiety, reduces cravings, and aids in weight maintenance. Protein is also beneficial for weight control by increasing metabolism and reducing appetite-stimulating hormones. Healthy proteins are abundant in meat, fish, eggs, milk, nuts, etc.
Increase fiber
A high-fiber diet can reduce your overall calorie intake, helping to prevent weight gain during the holidays. Foods high in fiber include vegetables, fruits, whole grains, beans, and nuts.
Get enough sleep
Holidays are a great time to catch up with friends and family. Lack of sleep is common during these days and can lead to weight gain, as lack of sleep can increase hunger hormone levels, leading to increased calorie intake. Whether it’s a holiday or a weekday, everyone should aim for 7-8 hours of sleep each night.
Stress Control
Going out, organizing household chores, and preparing for the holidays can be stressful. People who are stressed often have high levels of cortisol. Chronically high levels of cortisol increase appetite, which can lead to weight gain. Using stress-reducing techniques such as walking, exercising, meditation, yoga, and deep breathing can help manage stress.
TB (summary)