Best ways to keep holiday ‘gains’ low

Also,recognising the potential long term effects that holiday weight gain can have on your body is important. Excessive weight can lead to health problems like diabetes,heart disease and high blood pressure. Gaining unnecessary kilos now,makes it harder to loose weight later.

Research shows most people gain approximately one to two kilograms every holiday season. And the kilos tend to pile up,contributing to long-term obesity.

Recent estimates suggest that over 30 per cent adults in urban India,between 30 and 65 years are seriously overweight. Fifty per cent women in the 35-plus age group are overweight.There are certain small measures you can take to avoid this.

Be active: If you exercise regularly,don’t stop. Continue to exercise over the holidays. If a holiday party includes dancing,join in! Check if the hotel you book has a gym,or else go for walks,run,swim,play sports or cycle outdoors.

Schedule feasting times: If possible,schedule holiday dinners at normal meal times. Meals at odd times contributes to overeating,particularly,large meals late into the night.

Watch your drinks: Avoid sweetened beverages,fruit juices,mocktails and cocktails. It is best to drink water whenever possible. Diet beverages made with artificial sweeteners can help control calories at celebrations,although drinking them on a regular basis may not help with long-term weight control.

Count your alcohol: Alcohol can be a major source of hidden calories. Many people can manage their food on a holiday but not alcohol. Please remember,a single shot of liquor,about 30 ml.,is nearly 125 calories. A 150 ml. glass of wine or a 350 ml. glass of beer is about 160. Sweet mixed drinks have even more calories. 250 ml. margarita,for instance,has 240 calories.

Food choice: Whenever possible,choose low-cal foods. For example,start out your meal with a salad or soup. Avoid second helpings of oily gravies,fried food and bread. Ask for vegetables instead of potatoes or fries. Having a fibre supplement pre-meals is useful to cut back on richer food later.

Try to avoid high-fat foods: Fat in itself may not be the key to weight control as people once thought,but in excess,it does have high energy density. Cutting back on foods high in fat also cuts down on calories. So use low-fat or skimmed milk instead of whole milk. Skip the butter and trim the meat of visible fat.

Have a snack before you go for a big dinner party: A fruit/ nuts/milk/yoghurt helps to avoid overeating. Also,use smaller plates when they’re available – bigger plates encourage larger food portions.

Have one significant meal a day: Plan the rest light,staying with salads,vegetables and soups. Have dessert if you want,but then keep the meal light.

While on a trip,carry snacks like seeds,roasted nuts or whole grains so you are not forced to buy unhealthy stuff off the shelf. Some checks and balances are all that is needed to avoid gaining those extra kilos and making the most of your vacation. Following a few simple healthy habits the next time can go a long way to energise you and save you from gaining the extra kilos.