1. Stay Hydrated:
Keep water handy. Hydration can help you feel full, which is beneficial when you’re looking to manage portion sizes during meals.
2. Choose Your Indulgences Wisely:
Enjoy your favourite festive treats, but do so in moderation. Opt for smaller portions or share them to savour the taste without overindulging.
3. Get Moving:
Regular physical activity boosts your metabolism and can help manage your appetite. A walk or light exercise post-meal can aid digestion and helps to lower blood sugar levels that spike after meals leading to more even mood.
4. Prioritise Sleep:
Good sleep supports your metabolism and can help control hunger hormones. Aim for consistent, quality sleep to maintain your energy levels and appetite. Be aware that any amount of alcohol impacts sleep quality.
5. Practice Mindful Eating:
Take your time to eat, chew slowly, and enjoy each bite. This mindfulness can enhance your satisfaction with meals, helping you eat less but feel more content.
6. Plan for Events:
If you’re attending a meal or party, consider what you’ll eat beforehand. Maybe have a small, protein-rich snack to prevent overeating later.
7. Consider Time Restricted Feeding windows:
By restricting the time to eat during the day helps to curb excessive intake. Ideally stop eating 2-3 hours before bed and if possible wait in the morning before having breakfast.
8. Be smart eating sweet treats:
When you do indulge in sweets, pair them with foods that provide protein and fibre. For example, enjoy your dessert with a side of Greek yogurt or nuts. This combination can help stabilize blood sugar and increase satiety. If you are unable to combine sweets with protein rich foods then get up and move as exercise will utilise the sugar consumed immediately helping to prevent blood sugar crashes and the feeling of fatigue and irritability.
9. Start your meals with vegetables or salad.
Fibre slows down the digestion of carbohydrates, leading to a more gradual rise in blood sugar. When you consume salad, typically high in fibre, before eating other foods, especially those high in carbohydrates, the fibre begins to work in your digestive system, setting the stage for slower sugar absorption into the bloodstream.
10. Always include Protein and healthy Fat:
Adding protein (like lean meats, nuts and legumes ) or healthy fats (like olive oil ) can further slow the digestion process. This combination helps in managing glucose levels more effectively than eating carbs on an empty stomach.
11. Be Smart with Alcohol:
If you drink, choose options that are lower in sugar and calories. Balancing with water can also help with hydration and satiety and helps to minimise the chance of hangover and headaches.
12. Manage Stress:
Use the festive season to relax, not just for the food. High stress can lead to emotional eating. Engage in activities you enjoy, whether that’s walking, reading, or socialising, to keep your mood and appetite in check.
By focusing on the above, you can enjoy the festive season without feeling like you’re missing out, while also managing your hunger and overall well-being. Remember, balance is key. Enjoy the celebrations, but keep your health in mind by choosing foods that support your body’s needs, as well as moving, exercise to assist in blood sugar management. If you have specific dietary goals or restrictions, consider consulting with Fiona at Optimal.
