Women

Say No To Holiday Weight Gain (part 2)

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DON’T do seconds

To control how much you eat at social gatherings, fill your plate just once. Also, reach for the smallest plate or bowl possible. US research shows you’ll eat 22 per cent fewer kilojoules just by switching from a 30cm to a 25cm plate. “Most of us will eat until our plate’s empty, regardless of the size,” says Collins.

Eating 22 per cent less of a roast beef Christmas dinner (three slices of meat, a baked potato, vegetables and gravy) will save you 572kJ.

DON’T drink your kJs

Some cocktails can have the same kJs as a meal. Alcohol can also affect what and how much you eat. Always make your first drink a mineral water because that’s when you’re thirstiest, advises Collins. “If you drink a glass or two of champagne fast, you’ll dilute your willpower and end up inhaling the appetizers.”

How many kilojoules are there in your favorite drink? Small (120ml) glass champagne, 372kJ. Large (160ml) glass red wine, 456kJ. Mojito, 710kJ. Pina colada, 1210kJ.

DON’T forget your routine

Sticking to your regular exercise routine over the Christmas break will help combat holiday kilo creep. “Don’t let time pressures or school holidays prevent you from going to the gym or taking your daily walk,” says Katz.

A 60-minute brisk walk burns 1230kJ, which equals one small mince pie and a party-size quiche.

Description: Sticking to your regular exercise routine over the Christmas break will help combat holiday kilo creep.

Sticking to your regular exercise routine over the Christmas break will help combat holiday kilo creep.

DO pay it back

Minimize the damage of a big meal by eating less and being more active the next day. “One big meal doesn’t make you overweight,” says Collins. “The problem is when one big meal becomes the trigger for giving up or continuing the blow-out for days or weeks.”

One solution? A 45-minute morning workout. It’ll decrease your appetite and make you move more for the rest of the day, say US experts.

DO keep track

Being aware of how much exercise you need to do to burn off the kilojoules in the foods you’re eating can help you resist temptation. “Some treats might be worth a one-hour workout to you, but some won’t,” says Collins. Calorie King’s ControlMyWeight app ($4.49, from iTunes) can help you do this.

You’ll need to jog for 18 minutes at a moderate speed to burn off a medium slice of Christmas cake

DO dine out wisely

Eating in restaurants while on holiday can make it hard to control your kilojoule intake. Collins suggests increasing your greens. “Most restaurant meals don’t come with any vegetables or salad. Order an entrée and a side dish of fancy steamed greens instead of a main meal.”

Dining tip: Choose a restaurant with dim lighting and soft music over a bright and noisy one and you’ll eat 18 per cent less of the meal and enjoy it more, say Cornell University experts.

Description: Eating in restaurants while on holiday can make it hard to control your kilojoule intake.

Eating in restaurants while on holiday can make it hard to control your kilojoule intake.

DO be a generous host

Ensure there’s plenty of low-kilojoule food and drink options for people watching their weight at your get-togethers. “If you’re asked to bring a plate to a party, take something healthy such as vegetable crudités with a low-fat dip or a summer fruit platter,” says Collins.

Swap one tablespoon of Chris’ Three Olive dip (327kJ) for the same amount of Chris’ Lite & Fresh Hommus (146kJ). Save 181kJ.

4 more ways to beat holiday weight gain

·         Banish high-kJ Christmas treats. “If it’s in the cupboard you’re eating it, not your guests,” says Collins. “Spend the same money on a tray of peaches or mangoes.”

·         Don’t accept leftovers. You’ll end up eating them.

·         Don’t spend your days off just lazing at home. Visit that new bike track or the beach instead.

·         Take the focus off food on Christmas day by playing cricket or throwing a Frisbee in the backyard after lunch.

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