10 tips to survive the party season
1. Avoid falling into the low-fat trap
People trying to shed excess pounds often eschew fat in favour of carbohydrate-rich foods such as bread, pasta, rice and breakfast cereals. Unfortunately, these foods release their sugar relatively quickly into the bloodstream and can stimulate surges in the hormone insulin which can cause the accumulation of fat in the body. Besides, studies show that low-fat diets are singularly ineffective for the purposes of weight loss in the long term.
2. Stick to slow-releasing carbs
Eat slower sugar-releasing and nutritious carbs including fruit, vegetables (not potato), beans, pulses and oats. Compared to faster sugar-releasing carbs, these are less likely to lead to weight gain and will make you feel full.
3.Eat plenty of protein
Studies show that, calorie for calorie, protein has more appetite-sating ability compared to carbohydrate and fat. Good sources of protein include organic meat, fish, eggs, nuts and seeds.
4. Graze, don't gorge
Don't be tempted to go hungry. Research has shown that regular eating can help to reduce the total amount of food eaten compared to more erratic food consumption. Grazing actually reduces the risk of overeating.
5. Eat breakfast
Eating breakfast is associated with a lower overall intake of food. For those who don't, a couple of pieces of fruit and some raw nuts during the morning will usually do the job. A good start to the day is an oat-based unsweetened muesli.
6. Keep an eye on portion size
Studies show that the more food we are served, the more we tend to eat so it helps to keep an eye on portion size. Simple tactics that can help include cooking a little less and using smaller plates.
7. Drink water
A glut of food and drink can leave the body suffering from a degree of internal toxicity. Drinking enough water to keep the urine pale yellow in colour will help to flush the system and restore energy levels.
8. Take milk thistle
This herb supports the function of the liver - the body's primary organ of detoxification. Taking a supplement of this natural remedy for a month or two can assist the internal cleansing process.
9. Keep moving
It is believed that if the elimination of waste from the bowel is held up, toxins can leak into the body through the gut wall. Dehydration is a common underlying factor in constipation, so sufferers may benefit from drinking plenty of water. Linseeds, which are rich in fibre and gut-healthy omega-3 fats, can help and should be soaked overnight in water or ground prior to consumption. One to two dessertspoonfuls a day usually does the trick.
10. Get active
Attempting to shed pounds through exercise alone can be very hard work. As an adjunct to some sensible dietary adjustment, I recommend brisk walking for 30-45 minutes on five or more days each week.
