7 Tricks On How To Avoid Overeating During The Holidays

With the advent of the Christmas holidays, many are worried about gaining weight, which inevitably happens with a hearty meal associated with their traditional celebration. Even if the three kilos at the end of the week do not worry you, you should know that the amount of food consumed above the usual certainly slows down the metabolism and has its negative consequences. Excessive food is also dangerous for anyone who has heart problems. Of course, it is not necessary to avoid the festive table, especially since the limited access to food is somehow inappropriate for family gatherings. However, there are a few tricks that can be used to avoid the negatives of constantly sitting at the table.
 

1. To make sure that your heart will not be burdened by the feasts on the holidays, first focus on eating more foods that are rich in fiber . In general, you should take 7 g of fiber every day so that your peristalsis does not suffer and you avoid constipation.

A study by British experts at the University of Leeds, which covers 22 cohort studies conducted from the early 1990s to August this year in the United States, Japan, Australia and Europe, concludes that with a high-fiber menu, cardiovascular events tend to decline.

In addition, the researchers estimated that soluble fiber intake was associated with a significant reduction in the risk of coronary heart disease and cardiovascular disease.

Fiber can be provided through the consumption of foods of plant origin, as they are richer in legumes - beans, beans, lentils, peas; nuts; cereals - especially oats, barley; as well as fruits and vegetables.

These 7 grams of soluble fiber can be provided by eating a slice of wholemeal bread, a serving of oatmeal or beans or 3-4 fruits a day.
 

2. Our next piece of advice to you is to try to balance your food choices and the amount you consume. Bet first on the foods you will provide your fiber with - a slice of wholemeal bread, a serving of beans or stuffed peppers with beans. In reality, with this amount, the body receives the energy it needs for the sedentary lifestyle we lead. So the portion of the main course should actually be small, the size of a tennis ball.

For the rest of the evening, while others eat greedily and you approach your health wisely, you can row from oshava and a few nuts. After about an hour or two of the main meal it is not a problem to reach for pieces of apple, tangerine, orange. In this way you will not "notice" that you are not eating and at the same time you will protect your body from stress.

In the meat menu for Christmas and New Year, it is important to choose a portion of a more tender piece of crumb, garnishing it with pieces of vegetables - carrots, peas, extra mushrooms. This time it is desirable to avoid nuts, because as useful as they are, they are also high in calories and rich in fat, which would burden the digestive tract. Sausages - if you have not given them up yet - take as a product that you should avoid in the name of your heart health, a healthy gastrointestinal tract or a slim waist.

3. Try not to overdo it with alcohol. In people with diseases, it is generally not recommended. For the rest, despite the holiday, the amount taken should be moderate, at least it is very high in calories. One glass of wine for women and up to two for men a day is considered as such. The doses for hard alcohol are 30 ml, again one for women and two for men.

In our traditional understanding, it is time to put brandy and wine on the table every time, but given the long series of holidays, it is reasonable not to consume alcohol every time or to drink as much as a toast. It is normal not to consume moderate amounts of alcohol more than three times a week, more than that is an indicator of dependence.

4. It is extremely important to drink water while drinking alcohol to avoid dehydration. Soft drinksbetter forget. You could diversify with oshava by making it without or with a little sugar. To get a good taste without sweetener, you can add a little cinnamon and a glass of white wine. Put more prunes, raisins.

5. In addition to avoiding overeating at evening gatherings, it is advisable to follow a certain diet in the rest of the day. Beware of accidental eating and constant eating. Set an approximate time for breakfast and lunch . To avoid starvation between meals, eat between them at intervals of at least 2 hours, the 3 fruits that you like for the day.

At breakfast, emphasize the useful - for example, 2-3 tablespoons of muesli with milk, and at lunch, watch again for the choice and quantity of dishes, not neglecting the salad of fresh vegetables. Vegetables with dark green color, red and orange color are preferable due to their fiber content.

6. Limit desserts to one to 3 days, enough to try the masterfully prepared cakes, do not offend a loved one or host and pamper yourself on the holiday.

7. The plan is really not alien to you - it emphasizes the correct selection of food and self-control of the ingested quantities, distributed in a reasonable intake for the day. To feel better, don't forget to take a minimum of thirty minutes of walkingbetween main meals, which will protect you from sitting and a bad mood .