Avoid unwanted Kilos over the Festive season

Christmas can be a difficult time if you are trying to lose weight. It’s all those parties, the abundance of food, the indulgent treats and of course the alcohol consumption which can make it so hard to stay on track. Preventing Christmas weight gain can be a challenge for everyone including the bariatric patient if you’re not prepared. The following tips are designed to help you use your surgery to your advantage to prevent over-indulgence and avoid those unwanted kilos.

1. Portion Control
Since your surgery helps you to restrict your portion in one sitting, it is important to serve your meal on a small plate to avoid grazing and over-eating. Fill half of your plate with protein rich foods and most of the other half with salads or vegetables; leave a small segment on your plate for some of your favourite foods. Remember the golden rule, eat your protein first and Christmas should be no exception to that rule.

2. Plan ahead
During the festive season, start your day with a high fibre protein rich breakfast to avoid cravings through the day. Starving yourself during the day is not the solution to reducing calorie consumption as it will lead to overeating and poor decision making, so make every meal as balanced as can be. Do not arrive at a party on an empty stomach – plan ahead and before attending a party, ensure to have a healthy snack e.g. protein bar/shake or yoghurt. It’s not a bad idea also to bring a healthy dish to the party to allow yourself a healthy option.

3. Beware of high calorie drinks
Limit high calorie drinks especially alcohol; wine, beer and cocktails can be the worst culprits for calorie consumption. Not only does alcohol contain empty calories but it also makes you dehydrated and the more you drink, the more you are likely to give in to temptations or mindless munching. Be sure to stay hydrated throughout the day. And since your surgery limits the amount of drinking as well, space every alcoholic drink with a glass of water. This simple strategy may cut you total consumption of alcohol in half.

4. Keep Moving
Do not wait until January to start exercising. Be sure to exercise regularly to counter any extra calories. For some it may be difficult to fit in full exercise sessions into a busy schedule but even a 30 minutes brisk walk most days of the week, will help you feel better and help you to stay on track.

5. Do not let setbacks set you back
It’s not possible to be perfect with your eating and exercise regime over the festive period, there will always be some setbacks but don’t let this discourage you. Anyone can trip up every now and then but the most important thing is to learn to get back on track as soon as possible. That’s what makes all the difference.

Enjoy this wonderful time of the year with loved ones and may 2018 bring you love, joy, happiness and most importantly good health.

If you would like to discuss your dietry requirments over the Christmas period then please call us on 02 9553 1120.