How to keep the weight off

THIS SILLY SEASON

1 Get a move on

Inactivity combined with overeating can contribute to weight gain. Any physical activity will help, even if it’s just to get your mind off food.

2 No kitchen raids

A night snack feels luxurious, especially when coupled with a great read. But, says Dr Michael Greger, US physician and author of How Not to Diet, it’s not just what you eat that matters; the time of day affects digestion. More calories are burned off in the morning because of diet-induced thermogenesis (the energy it takes to digest and process a meal). So go big on breakfast – and no midnight nibbling.

3 Eat mindfully

Don’t multitask during meals. You’re more likely to overeat if you’re distracted, as you aren’t paying attention to your body’s fullness signal. So eat mindfully and chew slowly. This will allow you to better recognise your body’s fullness signals.

4 Get enough sleep

Not getting enough sleep can increase your hunger hormone levels, making you eat more. Inadequate sleep has also been linked to a slower metabolism.

5 Keep stress at bay

Holidays can also be very demanding. But the more stressed you are, the higher your levels of cortisol, the ‘stress hormone’, and that can cause weight gain.

6 Include protein with every meal

Protein promotes fullness, and is beneficial for weight control as it boosts your metabolism and your levels of appetite-reducing hormones. Also, for better portion control, use a smaller plate. And cut out that second helping…

7 Cut down on sugar

Of course you’re going to have dessert! Which is going to lead to excessive sugar consumption – and weight gain. Try to focus on your favourite treat and forget the rest. Eat it slowly; that way, you’re less likely to go for a second round. And remember, processed foods are easy, but they are unhealthy.

8 Ditch the ‘I’ll start on Monday’ mantra

This only prolongs bad habits. Set limits and stick to your goals. It will all pay off!