What to do to not gain weight during the holidays

1. Do not skip breakfast in celebration of the Day

If you are considering to skip breakfast and lunch to work up an appetite for dinner, do not do it. On the contrary, eat a hearty breakfast enough to last longer not hungry. Then in the evening there will be the desire to overeat.

2. Choose protein meals

Proteins give a feeling of satiety, so be sure to cook meat dishes, such as chicken or turkey. As vegetarian options suitable quinoa, lentils, beans.

3. When you go to visit, take something with you

Not to try to guess from what made a particular dish at a party and whether you have it, take a backup plan. Let this dish would be useful, such as a salad or a light dessert.

4. Eat slowly

When you eat fast, your body does not have time to understand what he was sated. So do not rush, chew slowly and enjoy every bite.

5. Do not put on the table all the dishes at once

Serve food, as they do in the restaurants - one dish. Do not expose to the table all at once. Having finished one serving, take rest and think it is necessary to really go for more.

6. Eat more fiber

Snack on vegetables and add to bean dishes. They contain a lot of fiber, and it helps to stay satiated longer.

7. Use small plates

Try to outsmart yourself and serve food on small plates - they all portions appear larger. And on large plates, on the contrary, it would be desirable to enclose the food more and more.

8. Do not forget about the beneficial fats

Fats must be included in the diet, they provide energy and promote absorption of liposoluble vitamins A, D, E and K. Good fats are found in olive oil, nuts, avocados. Do not forget to add them to salads: fiber and fats increaseFats and Satiety. the beneficial properties of each other.

9. Give up refined sugar

Eat foods in which sugar is present naturally in fruits, vegetables, whole grains. If you still really want to try the cake or other dessert, take a small piece.

10. Do not be afraid to give

Some like to enclose the families and friends of the addition of additive and the refuse is often inconvenient. But do not force yourself to overeat, just politely say "not».

11. Wait, before taking a supplement

The signal that the stomach entered the food reaches the brain only in 20 minutes. So before you apply yourself a second crop, stand up from the table, walk, chat with friends. Maybe then you will realize that you no longer want to eat.

12. Eat less fast carbohydrates

White bread, pastries, sweets and soda contain simple carbohydrates. They are rapidly cleaved, jumps blood sugar levels, but in the end very soon, we want to eat again. It is better to give preference to complex carbohydrates: whole wheat bread, the brown rice, quinoa.

13. Remove leftovers

Put all that remained uneaten, and store in the refrigerator or freeze. If food is not before his eyes, you will not take himself another additive, and not overeating. Or lay on food containers and give the guests when they leave.

14. Turn off the TV during meal time

Distracted by your favorite films, we do not notice how much ate sweets and chocolates. Yes and advertising junk food increases the desire to eat or drink something high-calorie.

15. chew the cud

This will stop you when you reach for another sandwich or a piece of cake.

16. Sit away from temptations

The closer you sit to eat, the more you eat. Turn around so tempting desserts were not in your field of vision. Try to listen to the stomach, rather than relying only on the eyes.

17. Do not lean on alcohol

With it, you will not only get calories, But also you will not be able to control themselves. In this state, overeat much easier.

18. Take a break

Indulging in some particular dish, you're just even more want to eat. Try a few pieces, but not to overeat, think about pleasant festive session. For example, how do you open gifts, watching your favorite Christmas movie or play in the snow. You are distracted, and the desire to eat something tasty weakenA Cognitive Experimental Approach to Understanding and Reducing Food Cravings. .

19. drink water

Water will give a feeling of satiety, and you will eat lessWater Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older adults.. Moreover, in contrast to the soda and juices, it has no calories and sugar. So treat yourself to a glass of wine at dinner, and then drink plain water.

20. Set realistic goals

At the beginning of the new year we are accustomed to set themselves new goals, but infeasible aspirations (eg, lose two sizes to February) brings only disappointment. Formulate specific achievable goals, Write them down and place it in a prominent place, such as on the refrigerator door. Always keeping them in front of the eyes, it will be easier to stick to them.