December 15, 2023
by Kimberly Deaño
It’s the Holiday Season once again! Jingle bells, jingle bells, jingle all the dishes in! Overeating has been a concern during the Christmas season as a variety of food is being lined up with each party, each event, and each gathering. How can we enjoy this time of the year without compromising our health? Let’s discuss some tips to avoid overeating and understand what is this calorie deficit method.
- Plan: Set a plan on what you want to achieve during the holidays, whether you are maintaining your weight, maintaining your body shape, or want to indulge a little bit more than your normal portion or stick to an already diet routine. Whenever there are gatherings or events you need to attend, you may bring your own dish so you can still enjoy eating without being wary of the served foods.
- Mindful Eating: When selecting a meal, pay attention to what you get and your hunger-to-fullness cues. Do not eat if you are still full, eat when you’re hungry. Take your time with each bite and chew well.
- Portion control: Only take what you can eat. You may fill your plate in small portions or get each food in smaller plates. With this, it can help you control portion sizes and avoid overeating.
- Healthy Options: If available, you may want to stuff with fruits and vegetables instead. At events, there will be vegetable salads, nuts, yogurt (sometimes), and especially fruits as dessert. Eating regular balanced meals can help maintain blood sugar levels, and of course, while having the energy.
- Stay Hydrated: Do not forget to drink water! As much as possible, avoid drinking alcoholic drinks or sodas as they contain much sugar, or drink moderately. Sometimes, dehydration mimics hunger, so do not skip your water!
- Stay Active: Do your regular exercise or any physical activities that you can handle. Dancing, games, or even regular walks can help your body stay active and prevent stagnancy. This helps balance any calorie intake.
Calorie Deficit Method
What is the Calorie Deficit Method? This is an approach to a diet that maintains your current weight or manages weight accordingly. This involves less calorie intake than what the body needs or wants.
The following are the steps to apply the calorie deficit method:
- Understand your body’s needs for calories. Calculate your Basal Metabolic Rate which is the number of calories your body needs at rest to maintain vital functions. You also need to determine your Total Daily Energy Expenditure. This means that you have to know your activity level factors for the total calories you need to maintain your current weight.
- You may use an application or a diary to track your calorie intake and ensure that you are hitting your target deficit. Slowly decrease your calorie deficit before doing a full blast to let your body adjust. Aim for a moderate calorie deficit of 500 calories per day as per the typical goal of most people. This can lead to a weight loss of 1 pound per week.
- Plan your diet meals. Make sure to do it in moderation and a balanced way. With your meals, balance it with daily exercise or any physical activity to keep your body going. Extra calorie intakes may also burn to do this while increasing your physical needs.
- Since you are aiming for a lesser calorie intake, your body will need other nutrients to compensate for it. Prioritize foods that contain high nutrients but lower calories, such as vegetables, fruits, lean proteins, and whole grains. Limit junk foods and drinks that are high in sugar and fat but have low nutritional value. Drink more water as keeps you hydrated while cleansing toxins in your body without compromising nutrients.
These tips and calorie deficit methods can help you staying fit during the holiday season while enjoying. Always remember your goal in finding a balanced way to relish the holidays while maintaining your health.