The end of the year is a great time to relax and reflect on your athletic achievements of the past year while enjoying delicious food with friends and family. However, December can also be a challenge when it comes to maintaining your weight. With plenty of food and temptations, it is easy to gain a few extra kilos. While there is nothing wrong with indulging a little, burning off all those extra calories in the new year can take considerable effort.
Various studies show that people gain an average of half a kilo between November and January1 2. Some people manage to keep their weight under control, but many end up gaining a few kilos. Despite the abundance of food and temptations, it is possible to limit your weight gain during the festive season.
Take your time to eat and listen to your body's signals
Before the holidays start, many people have hectic schedules. Holiday planning, Christmas gatherings at school or work, training, and even competitions can all pile up. People are often in a rush, which leads to multitasking during meals. Research shows that individuals who are distracted while eating tend to overeat because they are unable to listen to their body's signals3.
Make sure you are not distracted while eating. Sit at the table and avoid eating in front of the television. Also, refrain from using your phone or tablet during meals. Try to eat slowly and chew your food thoroughly. This helps you recognise when you have had enough and reduces the likelihood of overeating.
Use your plate to create a well-balanced meal
With an abundance of tasty food available, the temptation to overeat is strong. Most people want to try everything and end up piling too much food onto their plates. Research indicates that plate size can influence how much a person eats.4 5 A large plate makes food appear smaller, whereas a smaller plate makes food appear larger. Using smaller plates can help prevent overeating.
The best way to determine portion sizes is by weighing your food, but during Christmas dinner, this may not be the most practical option. Instead, you can use your plate to create a well-balanced meal. Half of your plate should consist of vegetables or salad, which are naturally low in calories and rich in fibre and nutrients. A quarter of your plate should contain protein, such as meat, fish, chicken, or tofu. The remaining quarter should include complex carbohydrates like pasta, rice, or potatoes. This is just a guideline—if you are more active that day, you can increase the portion of complex carbohydrates while reducing the vegetable and salad portion.
Desserts and snacks are often high in calories
During December, it is not just the main meals that contribute to a high-calorie intake; snacks and desserts can also add a significant amount of energy. At home, it is easy to keep chocolates or holiday treats out of sight, but at work or family gatherings, this is much more difficult. These snacks are often eaten simply because they are available, not because you are actually hungry. A single portion of treats is not a problem, but if you keep eating them, your calorie intake can rise quickly. If you need a snack, it is best to opt for vegetables, fruit, or nuts.
Desserts are usually packed with sugar and unhealthy fats. Instead of trying all the desserts, you could choose your favourite and eat it slowly. This way, you will feel more satisfied and are less likely to overindulge. If you have a choice, fruit is always a good dessert option. While fruit contains sugar, it also provides many other healthy nutrients.
Your drinks may contain hidden calories
Many people forget that what they drink also contributes to their calorie intake. A glass of water contains no calories and can help you feel fuller if consumed before a meal. Alcohol, on the other hand, contains calories and increases appetite6. Beer and soft drinks have a similar calorie content, while wine contains almost twice as many calories. Having a glass of beer, wine, or champagne is not an issue, but moderation is key.
It is not just alcoholic drinks that contribute to calorie intake. Soft drinks are high in added sugars, and during the cold winter months, hot chocolate or speciality coffee drinks can be very tempting. These beverages can significantly increase your calorie intake. To reduce calories in hot drinks, ask for them to be made with skimmed milk. Soft drinks can be easily replaced with sparkling water, and for extra flavour, you can add a splash of lime or lemon juice. Fruit juices also taste great when diluted with water.
Modify your recipes
If you are cooking or preparing food for the holidays, you can adjust recipes or cooking methods to keep the calorie content of meals under control. Instead of frying, try baking, steaming, or grilling. Air fryers have also become a popular way to prepare food with less fat.
Cheese adds flavour to recipes but also increases the calorie count. Choose low-fat cheeses or reduce the amount of cheese used. Low-fat yoghurt, ricotta, and cottage cheese can significantly lower the fat content in desserts. For example, ricotta is a great alternative to cream in panna cotta and to mascarpone in tiramisu. If you are eating meat, opt for lean cuts (<10g fat per 100g) and trim any excess fat. Game meats are naturally lean and low in fat. Chicken, turkey, and fish are always good choices, though chicken thighs contain more calories.
Ensure you get enough sleep
Lack of sleep, which is quite common during the holiday season, can lead to weight gain. People who are sleep-deprived tend to feel hungrier, consume more calories, and move less7 8. Sleep deprivation can also slow down metabolism due to changes in the body's internal clock, which regulates many bodily functions7 9. To maintain your weight during the holidays, it is essential to get enough sleep. You will feel more energised and have more motivation to stay active.
1. Schoeller D. A. (2014). The effect of holiday weight gain on body weight. Physiology & behavior, 134, 66–69. https://doi.org/10.1016/j.physbeh.2014.03.018
2. Roberts, S. B., & Mayer, J. (2000). Holiday weight gain: fact or fiction?. Nutrition reviews, 58(12), 378–379. https://doi.org/10.1111/j.1753-4887.2000.tb01839.x
3. Ogden, J., Coop, N., Cousins, C., Crump, R., Field, L., Hughes, S., & Woodger, N. (2013). Distraction, the desire to eat and food intake. Towards an expanded model of mindless eating. Appetite, 62, 119–126. https://doi.org/10.1016/j.appet.2012.11.023
4. Wansink, B., Painter, J. E., & North, J. (2005). Bottomless bowls: why visual cues of portion size may influence intake. Obesity research, 13(1), 93–100. https://doi.org/10.1038/oby.2005.12
5. McClain, A. D., van den Bos, W., Matheson, D., Desai, M., McClure, S. M., & Robinson, T. N. (2014). Visual illusions and plate design: the effects of plate rim widths and rim coloring on perceived food portion size. International journal of obesity (2005), 38(5), 657–662. https://doi.org/10.1038/ijo.2013.169
6. Yeomans, M. R., Caton, S., & Hetherington, M. M. (2003). Alcohol and food intake. Current opinion in clinical nutrition and metabolic care, 6(6), 639–644. https://doi.org/10.1097/00075197-200311000-00006
7. Beccuti, G., & Pannain, S. (2011). Sleep and obesity. Current opinion in clinical nutrition and metabolic care, 14(4), 402–412. https://doi.org/10.1097/MCO.0b013e3283479109
8. Patel, S. R., & Hu, F. B. (2008). Short sleep duration and weight gain: a systematic review. Obesity (Silver Spring, Md.), 16(3), 643–653. https://doi.org/10.1038/oby.2007.118
9. Maury, E., Ramsey, K. M., & Bass, J. (2010). Circadian rhythms and metabolic syndrome: from experimental genetics to human disease. Circulation research, 106(3), 447–462. https://doi.org/10.1161/CIRCRESAHA.109.208355
