A relaxed mind and plenty of good food and wine can take its toll.
Be it a cruise, hill holiday or beach vacation, most people end up taking home some extra kilos after a vacation. Feeling sluggish, sloppy, sleepy and tired as a result of over indulgence in food and alcohol are common. A relaxed mind and plenty of good food and wine can take its toll.
Ideally, a vacation is meant to recharge our energies and refresh us to return to routine and cope with work pressures. 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 such as diabetes, heart disease and high blood pressure. Gaining unnecessary kilos now, makes it harder to shed them later.
According to studies, most people gain approximately one to two kilograms every holiday. Research shows that extra weight often gained during the holidays tends to build up over the years, contributing to long-term obesity.Some checks and balances are all that is needed to avoid gaining those extra kilos and making the most of our vacation. Following a few simple healthy habits can go a long way to energise us and save us from gaining those extra kilos.
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 time. Having meals during odd hours contributes to overeating, particularly large meals late into the night.
Watch your drink: 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 as well. 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. Ginger ale has 120 calories. Beer guzzling too can be dangerous. Simple things like having a tomato juice rather than a bloody mary can help.
Food choices: Choose food that are lower in energy density. You’ll feel fuller sooner and take in fewer calories. For example, start out your meal with a salad or soup. Skip the second helping of oily gravies, fried food and bread. Ask for vegetables instead of potatoes or fries. A fibre supplement pre-meals is useful to cut back on richer food later.
Avoid high-fat food: 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 down on foods that are high in fat, also cuts down on calories. So, use low-fat milk instead of whole milk or half-and-half. Skip butter and cut away the visible fat from meat.
Eat healthy snack before special dinner: Having snacks like fruits, nuts, milk or yoghurt help avoid overeating at a big holiday dinner. Also, use smaller plates when they’re available – bigger plates encourage taking larger food portions and eating larger quantities of food than small plates.
Desserts: If you are keen on desserts then either try a bite or if you want a full portion, just take a very light meal.
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