Rule #1: Eat High-Protein Breakfasts
Studies consistently show that having more protein in your breakfast leads you to feel fuller for longer. Adding eggs and milk to your morning meal could help you eat less during lunch at your parents’.
Rule #2: Sit Facing Away From the Food
Remember this when you’re at the lunch table. A study in the journal Obesity reports that looking at the spread of dishes makes you more tempted to refill your plate. Turn to your right and chat with your cousin instead.
Rule #3: Always Choose Smaller Plates
Simple reason: If there’s less food on your plate, you’ll eat less. Studies show that when people are presented with a larger amount of food, it causes them to eat 81 per cent more. Smaller plates carry less food.
Rule #4: Slow Down When Munching
Slow eaters eat 201 less calories a day, say researchers from the University of Rhode Island, US, since it takes 20 minutes for your brain to realise you’ve had enough. Besides, you’ll get to postpone boring small talk for longer.
Rule #6: Get your daily dose of fruits
If a house you’re visiting offers you fruits, go for them! With all the lontong gravy, you need some fresh fruits to balance it out. Keep some blueberries in your fridge so that when you come home from visiting, you can munch of them. Blueberries are high in antioxidants and they’re really easy to eat.
Rule #6: Cardio
Just because you are going to be busy during the festive month doesn’t mean you should abandon all exercise. Find the time to put in a workout or two in between the merry-making. Just do something. If nothing else, park further away from your relative’s place so that you can do some leisure walking with your family.
Rule #7: Limit The Soft-Drink Intake
Don’t underestimate the ability of sugar in soft drinks to make you pile on the kilos – or ruin your teeth. And you should not be chugging down fizzy drinks even if you’re opting for the diet variety: A 2005 University of Texas study revealed that people who drank at least one diet soda every day had a 23 per cent greater chance of becoming overweight than those who downed one regular soda.
Rule #8: Avoid eating processed foods
Consume fresh food because they break down slowly over a period of time therefore your body won’t feel hungry within a short time span. The nutrients from unprocessed food will be properly absorbed into your body, benefiting you when you’re going without eating for long periods of time. On the other hand, processed items are high in sodium which encourages dehydration and thirst, parching your body faster.
Rule #9: Reduce use of oils and spices
If possible, limit the usage of oil so that you won’t feel sluggish or encounter fatigue. Foods which are too salty, oily or spicy will cause you to be thirsty and result in bloating, as it retains water in your body. Opt to keep food steamed, grilled or baked. Try light stir frying, grilling or baking, as it better retains the original taste and nutrients of the dishes.
Rule #10: Don't stuff yourself with the wrong carbs
Complex carbs are the ones you should be looking to get into you – lentils, beans and, quinoa. They keep you satisfied for hours, unlike simple carbs (refined carbs) such as white bread, as well as sugared and processed items.
Rule #11: Indulge in some fruit & vegetables
Aside from all the carbs remember to include fresh fruits and vegetables. They are packed with high water content. They will keep you hydrated throughout, and also regulate your body functions and allow your muscles to work properly.
Rule #12: Replenish your body with water
Replenish yourself with lots of water. Lack of water will result in you feeling lethargic and sluggish. Water is crucial in our daily lives as it helps to flush out toxins and cleanses out the body system. This excludes sugared beverages. Try not to consume caffeinated drinks. It is a stimulant which can be found in soft drinks such as coke, coffee and tea. As caffeine is diuretic, which causes your body to be dehydrated.
(Text: https://www.foodforlifetv.sg / Additional reporting: Natalya Molok)