Healthy eating habits and ways to avoid weight gain.

During long holiday periods, many people tend to gain weight due to unavoidable feasts… Therefore, it's important to have a healthy eating plan to enjoy delicious meals while effectively controlling weight.

Eating healthily allows you to enjoy delicious meals while effectively managing your weight. (Source: Getty Images)

Here are 9 tips to help you avoid weight gain due to improper eating habits.

Snack wisely

Unhealthy snacks like cookies and other tasty treats are often readily available. When food is readily available, you're more likely to snack unnecessarily. Pay attention to your snacking habits.

In particular, avoid snacks that contain added sugar or unhealthy fats—both of which can lead to weight gain. If you're hungry, choose foods like fruits, vegetables, nuts, and seeds as snacks.

See meal portions

At parties, meals can easily become excessive. Eating more tends to lead to weight gain more easily than for those who don't overeat.

The best way to overcome this is to control portion sizes or use smaller plates and bowls to eat a reasonable amount of food.

Practice mindful eating.

Some people tend to multitask while eating. Studies show that people who eat while distracted are more likely to overeat. This is because they are unable to pay attention to their body's satiety signals.

Try eating more slowly and chewing thoroughly; this will help you better recognize your body's satiety signals and consume fewer calories.

Maintain a balanced diet with sufficient protein.

Holiday meals are often high in carbs but low in protein. However, it's important to include some protein in each meal, as it promotes satiety and can be helpful for weight management.

In fact, including protein in meals can automatically reduce calorie intake by decreasing feelings of hunger and cravings.

Protein is also beneficial for weight management because it increases metabolism and hormone levels that reduce appetite.

To reap these weight-management benefits, you should include at least 25-30g of protein in each meal. Good sources of protein include: meat, poultry, fish, and some plant-based foods such as beans and quinoa.

Focus on fiber

Fiber is another important nutrient that promotes feelings of fullness. Several studies suggest that increasing fiber in your diet can reduce overall calorie intake, which can also help prevent weight gain during the holiday season.

Many common holiday foods lack the necessary amount of fiber. Try your best to eat fiber-rich foods, such as: vegetables, fruits, legumes, whole grains, and nuts.

To avoid weight gain, a balanced diet is necessary. (Source: SKĐS)

Reduce tasting

Many people spend a lot of time cooking during the holidays. Unsurprisingly, this can lead to weight gain because it's easy to overindulge in food. Even small holiday meals can add up to a lot of calories.

Tasting can be very important, especially when cooking for others, but a small sample is more than enough.

It's also important to ensure you don't cook on an empty stomach, as it's easy to over-taste and over-taste when you're hungry.

Limit liquid calorie intake.

During holidays, alcohol, beer, soda, and other high-calorie drinks are very popular. These drinks often contribute a significant amount of sugar and empty calories to the diet, which can lead to weight gain. Additionally, alcohol consumption is often associated with increased appetite and is a risk factor for weight gain.

If you're trying to control your weight, it's best to limit your intake of high-calorie beverages.

Avoid processed foods.

Processed foods, while quick and easy to consume, often contain excessive amounts of sugar and unhealthy fats, which can negatively impact weight management.

To prevent weight gain, choose whole foods and cook your own meals. This way, you can track your diet and control your weight.

Retain water

Drinking plenty of water is beneficial for the body, starting with the fact that it's not sugary soda or alcoholic beverages. Water also helps you feel full, which can help slow down your eating habits.

Although many people find it difficult to achieve their weight goals, implementing some of the tips and tricks above can help them stay healthy, happy, and maintain a stable weight during the holidays.

In addition to general dietary advice, it's best to ensure you get plenty of exercise and limit junk food during your vacation.

Source: https://baoquocte.vn/nhung-cach-an-uong-lanh-manh-va-tranh-tang-can-284879.html