Are you concerned about gaining weight in “diwali break”?
Traveling/ holidays/ eating out at restaurants etc. add fun but it adds weight as well. Let’s touch-up on what can be done here.
Simple tactics to manage while eating out.
1) Never go out for dinner on empty stomach : It sounds simple and weird as well. However, we have seen, many would prefer to miss an evening snack when dinner is planned. Idea behind could be to avoid few extra calories when heavy meal is planned. Or simply to enjoy delicious food till we get mental satisfaction. This simple mistake has 2 major drawbacks.
- For the people suffering from acidity, migraine, diabetes: Keeping long gaps can trigger acidity/migraine and consumption of processed food/ added spices can aggravate it further. It is best for them to not to keep long gaps between meals, avoid snack and eat out on empty stomach. Similarly, to balance blood glucose level, long gaps are not recommended and people suffering from diabetes should consider this before missing on a snack.
- When hungry, we usually eat fast and in hurry. We often miss to chew well, and this simple mistake can cause overeating and digestive trouble like bloating, indigestion etc.
2) Eat what suits and avoid what doesn’t : Again, a simple advice which people miss often. It’s best to eat according to your body type and nature. People suffering from acidity should avoid tomato soup, spicy dishes, chocolate, coffee, alcohol, citrus and fermented food. People suffering from diabetes should consume sweet stuff moderately and similarly for cholesterol, fried dishes are best to avoid. Think what gives you trouble and avoid the same. It can be as simple as that.
3) 80% rule : Eat with a happy mind, chew well, and do not fill yourself in a way that you find it heavy after meal. Practice “Hara Hachi Bu”, a Japanese practice to stop when you are 80% full. Similarly, Jains practice “Unodari Vrat”, to eat little lesser than what one is desiring to eat.
Outside food is usually processed, added with extra salt and sugar, heavy on oil/butter/cheese, contains taste enhancers, food color, preservatives etc. You should eat such food in moderation
4) Balance your plate : Fried items, cold drinks, milkshakes, juices, desserts are heavy on calorie. Try to balance your plate by adding a portion of soup/ vegetables/ salad with heavy meal. However, be extra careful and eat raw salad/ fruits only at a place where hygiene is fully maintained. Harmful bacteria/pathogens can enter in your body if fruits/ vegetables are not properly washed. In this case, one should avoid eating uncooked food items.
5) Digestive stimulants : Buttermilk, ginger lemon water, lemon jeera water, green tea, fennel mukhvas etc. aid digestion. Consume them after heavy meal.
6) Exercise : Exercise is an easy way to burn excess calories and to balance weight. When calorie intake is more, one should try to increase physical activity. 15 mins of tabata work out, 30 mins of run/walk and outdoor games with family/friends is what we require. Try to do something every day when your calorie intake is more.
Additional points to keep in mind when out on holidays:
7) Variety and scrumptious meal : Restaurants/resorts keep delicious food to attract tourists. It’s fun trying on various dishes, at the same time we cannot deny, food is a major contributor in gaining weight especially on holidays. We usually eat heavy breakfast, lunch, and heavy dinner on holidays and when variety is more, it’s best to taste everything but try to not to overeat.
8) Focus on Protein and Fibre : Most dishes served, are high in calories and full of carbohydrates. Try to add protein and fibre rich food consciously in your meal. This will help you add satiety, make you feel full for longer period and help balancing your weight. Add dal/lentils, eggs, chicken, fish, nuts & seeds, cheese, soups, vegetables & salad.
9) Liquid calorie : Be careful with the consumption of liquid calories/ alcohol. I think my one line is enough to point out this tricky area.
I am not against enjoyment and eating out at restaurants. But I have experienced, we do not get satisfaction after binge eating or binge drinking. It only hurts. On the other hand, it is very easy to balance quantities of protein/fibre/carbohydrate etc.
“Cherry on top”, to fool our mind, trick is to keep tasty food on tongue for a longer period by chewing slow.