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Nutritionist Şerban Damian, tips on how to avoid gaining weight during the holidays


The winter holidays usually result in the consumption of high-calorie foods, alcohol and sedentary lifestyles. Few people can afford to eat anything on holiday without fear of gaining a few pounds. Most people who are overweight gain hope that those “festive” pounds will disappear miraculously once the season is over. But unfortunately, many of them almost never manage to regain their pre-Christmas weight.

The good news is that you can enjoy the holidays by eating absolutely anything so you can start the new year feeling great! Nutritionist Şerban Damian offers some tips to help you avoid gaining weight during the holidays.

Move as often as possible

Christmas is a time when most people gain a few pounds, so you can maintain your weight if you maintain your exercise routine. “Sedentary activities such as sitting on the couch and watching TV are probably the most common holiday tradition in many families. Inactivity can contribute to weight gain, especially if it is accompanied by overeating. You can choose to either do some exercise at home or do some physical activity with your family. A family walk can take your mind off the food, allow you to enjoy your loved ones and provide you with 10,000 steps a day. ” Şerban Damian, a nutritionist, advises us.

Taste wisely

During the holidays, high-calorie snacks, such as cakes and other goodies, are at your discretion and we can eat them as we please. “When food is easy to access, you are more likely to overdo it, so if you find yourself nibbling just because there’s food around – and not because you’re hungry – it’s best to avoid snacks altogether. However, if you are hungry and need food, opt for real food. Fruits, vegetables, nuts and seeds are satisfying snacks that do not contain added sugar or unhealthy fats. ”, recommends the nutritionist.

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Pay attention to the size of the gates

When the holidays come, the size of the plates changes and everything is served to us on trays. Lots of good food and nothing that deserves a place of honor on our plate. “The best way not to overdo it and to control the size of the portions is to use small plates. Secondly, my advice not to go overboard at any festive party is to never go hungry. The key to maintaining your weight is: all in moderation!. ”, Recommends the doctor Şerban Damian.

Get enough sleep

Sleep deprivation, which is quite common during the holidays, can cause weight gain. This is because those who do not get enough sleep tend to be hungrier, burn more calories, and exercise less. “Restricting sleep can increase your hunger hormone levels, eventually leading to higher calorie intake. In addition, inadequate sleep has been associated with lower metabolism. Proper sleep helps maintain overall health and well-being, as well as the ability to cope with stress and reduces the temptation to eat sweet foods !.“, Explains the doctor.

Limit liquid calories

During the holidays, alcohol and other high-calorie carbonated beverages are predominant. These drinks contain a significant amount of sugar which can cause weight gain. In addition, alcohol consumption is often linked to increased appetite and is a risk factor for weight gain. If you are trying to control your weight, it is best to limit your intake of high calorie drinks.

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Edit the recipe

Homemade foods are extremely high in calories and are obviously a major cause of weight gain during the holidays. “You can reduce the calorie content of recipes in several ways. Here are some ideas: replace butter with apple puree, bananas or pumpkin puree; Instead of sugar, use a low-calorie substitute, such as stevia, erythritol, or xylitol; add dried fruit instead of chocolate chips or candy; opt for oven, steam or grill cooking; replace cream with Greek yogurt. ” advises nutritionist Şerban Damian.

Keep your meals balanced with protein and fiber

Holiday meals are usually high in carbohydrates and fats, and can be low in fiber. It is important to include protein in every meal, as it is useful for maintaining weight. “Eating protein during meals can automatically reduce your calorie intake by reducing hunger and appetite. Opt for lean meat, poultry, fish, beans and quinoa. Fiber is another important nutrient that induces satiety. Unfortunately, many holiday foods do not have adequate amounts of fiber. Do your best to eat foods high in fiber, such as vegetables, fruits, legumes, whole grains, nuts, and seeds.. ”, Recommends the doctor Şerban Damian.

Don’t forget to moisturize

Did you know that our brains often confuse thirst with hunger? If you think you are hungry, enjoy a glass of water before enjoying the extra goodies at this time of year! Consuming at least 2 liters of water a day will not only help you avoid overeating, but will also help your body eliminate extra toxins from this festive period.

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