We wait for the New Year's feast all year, and then spend the whole night struggling with heaviness in our stomachs and feelings of guilt. But the holiday can be spent differently, enjoying the taste, not the quantity.
Nutritionists shared a strategy that works at the level of physiology and psychology.
Tactical preparation for the feast
A hungry guest is the main victim of overeating. Your body, under stress from hunger, requires quick calories.
- 1.5 hours before the feast, eat something protein with fiber: natural yogurt with bran, an egg, a slice of cheese with cucumber.
- Drink a glass of warm water 20 minutes before the start – this will partially fill your stomach.
- For the holiday, wear not stretchy clothes, but ones that emphasize your waist. The physical sensation of “volume” will be a soft stop signal.
Healthy Plate Rule
Vision deceives the brain, use it.
- Take a dessert plate for your main meal. On it, a standard portion will look huge, and the brain will receive a signal that there is enough quantity.
- Follow the “rainbow rule”: fill half your plate with vegetables, a quarter with protein, and a quarter with side dishes. Colors signal diversity.
- The “two forks” method: use one fork for food, and simply hold the second (or knife) in your other hand. This will slow down the pace and give you time to feel full.
Physiology of satiety
The signal of satiety reaches the brain in 20 minutes. Your task is to stretch out the meal for this period.
- Be sure to talk. Take breaks between courses for toasts and conversation.
- Chew thoroughly. Count to 15-20 for each piece. You will be surprised how much brighter the flavors will become.
- Follow the sequence: first light vegetables and proteins (salads without mayonnaise, aspic, seafood), then hot, and only at the very end – heavy salads and desserts. The appetite for them will already decrease.
Control over “triggers”
Alcohol not only contains calories, but also reduces self-control. Alternate each glass with a glass of still water.
Bread and chips, remove them from public access. Place on the table in a small plate that you can reach.
Stop finishing your kids' meals and mentally forgive yourself for what's going in the trash. The cost of treating the consequences is always higher than the price of throwing away lettuce.
If you feel like you've eaten too much
- Stay upright for at least 40 minutes to improve digestion.
- Do a few gentle twists while sitting on a chair and breathe deeply.
- Drink a glass of warm water with mint or a piece of ginger in small sips.
- Go out onto the balcony or near an open window to breathe in the frosty air for 5 minutes.
New Year is a meeting, not a calorie consumption competition. Your task is to feel cheerful and happy on the morning of January 1, and not a “survivor.”
Place a beautiful teapot with aromatic herbal tea on the table. When your hands reach for more Olivier, pour yourself a cup and take 3 slow sips.
The holiday remains with us in memories, and not in a feeling of heaviness. Learning to listen to your body is the best gift you can give yourself on New Year's Eve.
Important: This information is not a substitute for consulting a doctor. The body's response to changes in diet/training may depend on individual physiology, genetic predisposition and health status. It is recommended to consult a specialist.
