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Medical Video: LOSE 9 POUNDS IN 1 WEEK! HOW I GOT RID OF VACATION HOLIDAY WEIGHT! | BLOATING, WATER RETENTION
Holidays have arrived. Yes, the time when so many calories haunt each of our movements - serving pastries, coconut milk dishes, chocolate gift cakes delivered, to glasses of thirsty sweet drinks - you know, you are greeted by a pound or two of weight extra when the holiday is over.
Maybe you think, there is no harm if you ride only a kilo or two while on vacation. However, according to the National Institute of Health, reported from WebMD, most people never lose the extra weight they get on vacation. From one kilo, two kilos, and continues to increase throughout the vacation time for years without us even knowing it.
You don't need to fall into this trap. Enjoying your long holiday without having to panic, drastic weight gain is not impossible, so you can stay fit and fit when you return to work later.
1. Keep moving even if it's not "sports"
Food is not always your main enemy; often the problem is lack of activity. Do not make a long holiday the reason for you to continue to relax in front of the TV. Exercising in the morning can guarantee good behavior throughout the day, according to a study in the journal Medicine and Science in Sports and Exercise, reported by Health.
The study found that women who exercise in the morning will not only move more throughout the rest of the day, but also provide a more minimal response to tempting food images, when compared to women who do not exercise in the morning.
Even light exercise, even for 15 minutes, can maintain your fitness level. If you really don't want to bother going to the gym, do a 15 minute jump rope or light yoga at home to keep you flexible.
Move not just by exercising. Use your holiday schedule to go back and forth to the shopping center to buy delivery gifts, or visit neighboring homes, family, or friends to stay in touch, and park a little away - or use stairs instead of elevators or escalators - to "force" you to reach your destination .
2. Come when full
Don't come to parties when you are starving. Skipping breakfast or lunch in order to taste all kinds of food at a banquet later is not a strategy to maintain a good weight. Skipping meals to eat at the party even causes you to binge eating.
Try to eat breakfast or lunch before with enough portions, but it is rich in protein that can keep you full longer and suppress the urge to eat big later. Or, you can eat nutritious snacks, such as peanut butter sandwiches or fruit and vegetable salads, before reaching the destination.
If you do come to your destination when you are hungry, drink a glass of cold water to fill your stomach before you start exploring the menu at the dinner table.
3. Don't make it dirty, and use a small plate
Feast of familiar holidays with buffet-style treats, where a variety of side dishes are served warm on the table.
Choose the simplest foods, such as fruit and vegetable menus. In addition, avoid bad fats, such as fried foods and coconut milk. Fat is indeed needed for the body to supply energy and absorb vitamins such as A, D, E, and K, but too much is not good.
If possible, take a small plate instead of a standard dinner plate to accommodate your food. Small dishes generally require smaller portions, and can really make you feel fuller with just a little food. The reason is, with large plates we are accustomed to automatically continuing to fill a full plate with a variety of food choices.
However, don't try to hoard food on a small plate!
4. Chew slowly
Eating slowly may not be an easy thing when we are treated to a variety of tempting dishes. But, chewing slowly will give your body time to digest and make it easier for you to know when to stop.
When we chew food too fast, the more air you also swallow, the more your stomach becomes bulging.
5. Wait a moment
As mentioned above, the faster we eat, the less time we give to the body to realize when we are really full. The brain takes 20 minutes to begin processing the satiety signal, so before making sure you really need the second portion or not, use the time after eating to walk for a while or chat with friends or relatives. If you are still hungry, there is no prohibition for second-half meals.
6. Control yourself from temptation
Research the dining table when choosing your meal to avoid picking food that you really don't want. If, for example, you are not too fond of rendang but really like chicken opor, don't just take the rendang to avoid taking two portions of your favorite chicken opor.
Responding to cravings is a smart step to controlling your appetite, rather than controlling it altogether - which can actually lead you to another problem (read: binge eating). So if you want chicken opor, just take it! But remember, enough portions.
Also, don't go back and forth in front of the dining table or living room if you know these places are prone to tempting food and snacks. Keep away from the temptation to hold back the hunger of the eye, not the actual hunger.
7. Drink water
Drinking water helps you to feel full, and as a result you will consume fewer calories. Instead of drinking glasses of syrup, soda, or high-calorie fruit juice (which is associated with accumulation of body fat and blood pressure), drink plenty of water.
Alternatively, instead of drinking plenty of water at one time, just eat a plate of green salad stuffed with balsamic sauce and a few slices of avocado. Foods high in water like this can keep you hydrated, so that all foods can be digested faster.
If you don't know whether the host will provide a salad, instead of being confused or not eating at all, why not bring it yourself from home? Besides being healthy for yourself, you also invite other guests to eat healthier with the salad you bring.
8. Know your limits
Often, every time at a party dinner, we eat large portions or add a second, third, and so on to please the owner of the house. It's okay to say "no, thank you" or "Looks good, but I'm already full", politely, when offered other foods. This is enough to get them to give up again (and give you enough time to decide if you want to eat again).
9. Remember the main purpose
Many people forget that a long holiday is not just a matter of unlimited food choices. Divert your mind from food and focus on socializing with friends and family. Use your energy to start and actively engage in conversation rather than continuing to pace in front of the dining table. The long holiday season is the right time to build close relationships with friends and family, and besides, chatting is free of calories!
READ ALSO:
- Stay fit during the long holiday with these 6 tips
- Sports vs Diet: which one is more effective at reducing weight?
- Do not be lazy to exercise, if you can do this at home
