2 - QVI Club

Vs.
Willpower
It’s the season of merry-making! Hearty meals with family
and friends, festive goodies received as gifts, holiday
sweets on sale everywhere – it takes lots of self-discipline
and determination not to overindulge! Before you know
it, you may have piled on extra pounds even before the
holiday season is over.
Here’s a handy guide on how to keep tabs on your intake, and
avoid holiday weight gain.
Start the day with a healthy breakfast
Research has shown that those who start the day with a healthy breakfast
typically take fewer calories throughout the day. Eat a hearty bowl of oatmeal or
cereals with low-fat milk and fresh fruit toppings; wholewheat toast with lowfat
margarine; or make a smoothie by blending low-fat milk, yogurt, strawberries
and half a banana, with some organic honey to taste.
Eat small, frequent meals
Eating small, frequent meals throughout the day would prevent overeating when
you attend a dinner party. For such an occasion, avoid skipping meals to ‘save
space in your stomach’! Remember, the hungrier you are, the higher would be
the tendency to overeat.
Limit your food portions
Yes, festive parties and dinner gatherings during the holidays are the perfect
time to eat the food and snacks that are only available during that time of year.
Although the temptation is great, consume these foods in moderation. Limit your
serving portions of fatty foods and calorie-laden snacks. If you feel your selfrestraint
waning, take regular sips of water, so you’ll fill up faster.
Load up on fibre-rich foods
Fibre-rich foods keep you feeling full for longer periods of time, so they make
ideal appetizer choices.
Starting your meal with salads and vegetables will help you eat less during
your meals. Be mindful of the salad dressing (go easy on the creamy ones and
choose fat-free dressings), and ideally, take blanched vegetables. For your main
dish, fill up your plate with vegetable side dishes instead of starchy or meatbased
alternatives.
Take cues from your body
Your body would send signals to your brain to ‘inform’ you that you’ve eaten
enough. Instead of eating till you feel stuffed, stop eating once you no longer
feel hungry!
In addition, chew your food slowly and take sips of water in between bites so
you’ll feel full faster. Otherwise, chatting with your dining companions during the
meal also helps to pace your food intake.
Exercise to get back in shape
For those who fight a losing battle against their willpower throughout the
holidays, fret not. If you find yourself overindulging, just maintain or increase the
intensity of your exercise regime after the holiday season to get back in shape!
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