Online edition of India's National Newspaper
Monday, Nov 05, 2007
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Online edition of India's National Newspaper Monday, Nov 05, 2007 ePaper |
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Tamil Nadu
The festive season has arrived and with it comes - groan – all the calorie-laden goodies. Sweets, savouries, pastries, sumptuous meals, alcohol…it’s a never-ending season of parties and get-togethers, of eating, drinking and making merry. It’s enough to test even the most stoic person’s will power. How do you enjoy the festive season and still not end up looking like a dumpy potato? It’s tough but it can be done! A word of caution - according to the National Institutes of Health (NIH), Americans gain about a pound during the holiday season. This extra weight tends to stay on, accumulating through the years and possibly contributing to obesity later in life. In addition, those who are overweight or obese are more likely to gain additional weight during the holiday season, suggesting that this time of year may throw up more risks for those who are already overweight. There are several factors that could influence weight gain during the festive season. These could include factors like stress, hunger, activity levels, or the number of parties attended. During the season, we do tend to spend oodles of time at shopping malls, and then we hop over to one of the fast food joints in the mall and gorge ourselves on some fast food, sip a calorie-rich milkshake or savour a creamy ice cream. Because of the increased demand on our time thanks to all the frenetic activity that shopping, travelling and partying entail, many of us forgo our exercise routines. Net result? The additional calories consumed and the decreased activity levels translate into kilos during this busy season. However, maintaining your weight does not have to mean shunning parties and get togethers. Just follow these effective strategies to ward off those extra kilos and inches. • Eat regularly: Don’t skip meals, especially breakfast or lunch. Going to shopping malls or to a party on an empty stomach is a sure formula for overeating. Make sure you are eating regularly. Also, nibble on a light healthy snack before shopping or attending a holiday party. These snacks can curb your appetite and diminish the temptation to overeat. • Watch the starters: When you go for family gatherings or parties, spend more time talking with the other guests than chomping on the starters! Pace yourself when eating hors d’oeuvres. To cut down on your calorie consumption, avoid all those mini samosas, pakodas and malai chicken and go for the raw fruits or vegetable platter. But, take it easy on the dips. • Eating tricks: Fill up half your plate with vegetables, as long as they’re not swimming in cream or butter. Split the other side between rice or, ideally chapathi) and your protein preferably white meat). Eat slowly, take your time to chew and taste every morsel. Don’t forget the salads and the raitha – they are much healthier than all the deep fried stuff. • Don’t gorge yourself: To avoid overeating and feeling stuffed after a meal, eat slowly and have a conversation with someone. Wait for a minimum of 20 minutes before piling up your plate with a second helping - it takes that long for the stomach to signal the brain that it is full. Eat what you need, don’t stuff yourself! • Watch your food portions. Keeping them down is one of the keys to eating healthy. This way, you can indulge in rich foods and not suffer from deprivation. Heap up on salads and indulge yourself in your favourite scrumptious dishes – but keep the servings small. Food portions are key when trying to eat healthy. • Limit the alcohol. Alcohol is rich in calories and poor in nutrients. And if you are indulging, cut out the soft drinks. They add on even more calories. Exercise: Yes, that’s the key! Try and fit in some form of exercise everyday – even if it’s a twenty-minute walk. Or do some housework or clean the car – something, anything to get you moving! • This is a time when you will be swamped with sweet boxes, dried fruit and chocolates. Keep some and give away the rest. Indulge in one sweet after each meal – no more than that! • Get you shut-eye: Sleep deprivation can cause many miserable moments. It also makes you sluggish and lowers your metabolic rate, which means you burn off less of those calories you’ve put away the previous night! So, it’s not all bad news. You can have your cake or burfi (albeit a smaller piece!) and eat it too. Just exercise moderation, keep moving, drink plenty of water (to avoid those hangovers) and sleep well. Happy Diwali! Vinita Nayar
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