The festive season is around the corner, and everyone is getting ready for the celebrations. One of the most common questions I get from my clients is how to stay healthy during the festive season. Be it Diwali, Eid, Thanksgiving, Christmas or any other vacation, we all love to overindulge during these special moments.
Holidays and festivals can sometimes make you anxious about losing progress and gaining weight. Even if you want to continue practising healthy eating habits, your environment makes it harder. My short and straight forward advice for everyone – MAKE THE MOST OF IT! These events come once or twice a year, and there is no reason to restrict yourself. Enjoy your favourite foods and have a wonderful time with friends and family – Guilt-free!
Nobody ever gained too much weight from 2-3 days of overeating. Just like no one ever got ripped from a couple of days of heavy workouts. The key is to get back on track right afterwards.
Now that you have a free pass to devour and eat your favourite dishes, know that these events will come again next year. Do not overeat to an extent that you start feeling sick. Here are some practical tips that can help you stay healthy while enjoying yourself:
#1 DO NOT STARVE YOURSELF BEFORE THE BIG MEAL
A lot of people, including me in past, tend to starve themselves in preparation for the feast. It could turn out to be a big mistake as this can lead to episodes of binge eating.
Imagine going to a relative’s place, and the first thing you get served is gulab jamuns and samosas. You are already hungry, and obviously, you won’t say no!
Next thing you know you’ve broken your fast by overindulging on the festive treats. So, what’s the solution?
Eat throughout the day as you would usually do. Try to eat a balanced meal with some vegetables, fruits, proteins and healthy fats. That’ll keep you full for longer and avoid uncontrolled eating. Also, eating a nutritious meal before the feast will give you a sense of satisfaction that you have not made this a complete “cheat day”. I usually start my day with a breakfast smoothie which is wholesome and keeps me going for a long time. Check out a healthy plant-based smoothie recipe here
If binge eating episodes are common for you, read this blog!
#2 SERVE FOOD YOURSELF
Unless you consciously pay attention, it’s hard to keep track of how much you are eating especially during social gatherings. It gets worse when you are being served by someone as you have less control over what and how much you eat.
While it’s tempting to let someone do the work for you, it’s always best to help yourself. It allows you to control portion size and avoid going overboard with one food item.
If you are in a large gathering with professional servers, give clear instructions and request them to serve you less frequently.
#3 EAT SLOWLY TO STAY HEALTHY
Eating slow helps improve digestion and gives time for your satiety hormones to kick in, so your body recognises that you are full. It is common advice, but that’s not the only reason I recommend eating slowly.
During social gatherings, we often overeat not because we are hungry or want to, but due to peer pressure.
When you eat slowly, the food stays in your plate for much longer. If you can strategically eat slower than the rest of the group, it is less likely that someone will put extra servings into your plate. And if someone insists that you are not eating enough, you can always show them your plate which is already full.
Another valuable tip if you are serving food to yourself – Put small portions so you take often and it seems like you are eating more. If someone points out that you are eating less, you can always tell them the number of servings you took. #festiveseason
#4 BE SMART WHILE SAYING “NO”
Food is not just fuel! It’s a shared experience, and people often use food as a way to show affection and gratitude. The hosts (or family) often loads your plate forcefully with the food you may not want to eat. When that happens, it gets awkward and may seem rude to say “NO” all the time.
A better way to deal with this is to ask for a healthier option and help yourself. Let me give you an example:
You are having a meal with friends and family. Someone offers you Moong dal halwa (an Indian dessert), and you don’t feel like eating something that rich. You notice that there is some rice kheer left in the serving bowl that seems to be a slightly better alternative. Politely tell them that you will take kheer and help yourself. Take a small serving and repeat later, if required.
Here are some other options that have worked for me:
- Reach out for healthier options on your own before someone offers something that you may not want
- Replace I don’t want it by I will finish what’s in my plate and take later.
- Instead of saying I want to eat healthy, opt for the healthier option and say I like this.
- If you are full and can’t eat anymore – Just say it! There is no point eating if you are not enjoying it.
#5 DRINK RESPONSIBLY AND PLAN HEALTHY SNACKS
If alcohol consumption is on the cards, restrict yourself to 2-3 drinks and plan your snacks. While there are many reasons why one should restrict alcohol intake, excess alcohol adds empty calories and can lead to weight gain. One gram of pure alcohol contains about seven calories, which is much more than four calories/ gram from carbs and protein.
It’s much easier to go overboard with snacks that typically go along with alcohol. So, it’s best to plan and opt for relatively healthier snacks. Here are some options:
- Raw vegetables with dips: Cut raw vegetables such as carrots, cucumber, cauliflower into slices. Enjoy it with chutney or a hummus dip.
- Roasted Masala Papad: Easy to prepare and a much better option compared to chips or french fries. Roast the papad instead of frying it.
- Trail Mix: Nuts and seeds such as almonds, pistachio, walnuts, flax seeds, pumpkin seeds etc. taste great when mixed and are high in protein and fibre. They are also an excellent source of magnesium, potassium, and calcium, all of which can help prevent electrolyte disturbances caused by drinking. One can prepare a trail mix at home too. The nuts are high in calories, so eat only a handful of these at once.
- Yoga Bar: I DO NOT recommend protein bars as a protein supplement because of their sugar content. But if you are someone who tends to eat sweets or desserts after alcohol, this is a much better alternative. High in protein and dietary fibres, they are delicious. Try not to eat more than one at a time. Cut the bar into small pieces to make it last longer.
- Water: I know this is not a food item, but if you want a change of taste, try drinking some water in between your drinks. It will prevent dehydration and avoid a hangover the next morning
Things to keep in mind when you are planning a drinks night:
- Eat before and during the drinking session
- Drink water in between each drink
- Restrict yourself to 2-3 standard drinks
- Skip the drinking games and shots, they are the recipe for a hangover
- Most importantly, DO NOT drink and drive
#6 EAT TO ENJOY, NOT TO INCREASE COUNTS
With so much food on display during festivals, it’s hard to not overindulge on the desserts. However, one thing I have noticed over the years is that we sometimes tend to derive satisfaction from the number of servings we’ve had.
“You know what? I had six pieces of Gulab Jamuns, and it felt so good!”
“That chocolate cake with ice cream was so amazing! I took three servings!”
While the number game is fun and gives us a rush as we eat more, it also means extra calories. The truth is that contrary to what we may feel, the pleasure doesn’t increase linearly with the quantity. Graphically, it looks like this:
Eating six gulab jamuns will give you the same amount of pleasure as eating two. And if you have made up your mind to have six, then I would savour them one at a time than devour all at once.
Here is a trick that works for almost everyone – enjoy the first serving and take a break for 20 mins. Afterwards, if you still feel like taking another serving, then, by all means, go for it. In most instances, you will end up eating less than what you would otherwise do.
FIND HEALTHIER ALTERNATIVES FOR FOODS YOU ENJOY
One can always look for a healthier alternative for the foods they enjoy. As an example, I enjoy eating pizzas but find the typical flour dough crust too thick, and it causes bloating. So, I usually opt for a thin wheat crust which has fewer calories, tastes much better as you can savour the toppings, and easier to digest.
A few years back I came across this Philips air fryer which helps prepare air-fried dishes. While many deep-fried dishes require up to 3 cups (750 ml) of oil, air-fried foods need only about one tablespoon (15 ml). Now, I prepare samosas, bread rolls, pakoras and potato chips using an air fryer, and it tastes as good as deep-fried dishes. Sometimes, even better! That said, limit your intake of air-fried food as grilled, roasted, or oven-cooked may still be healthier.
THE MILLION DOLLAR QUESTION: HOW TO DETOX AFTER THE HOLIDAYS?
Many people struggle with what to do after a few days of over-indulgence. People often restrict or punish themselves, out of guilt, by fasting for a day or two to “make up for it”. There is no need to starve yourself or excessively restrict calories or get on unsustainable detox diets. The best thing you can do is to get back to your usual routine right away. Also, don’t try to “cover-up” in the gym by pushing yourself more than usual. You might push yourself extra hard, become too sore or get injured, which can put you out of action for much longer. It will only make you feel worse. So, get back on track with your usual routine and you should be good to go.
Remember, consistency is the key! You make progress by being consistent over a long period, NOT by being excessively strict for a short duration. Being overly restrictive is unsustainable.
Get back on track as soon as the celebration is over and continue with your usual routine. Indulge when you want to, and then MOVE ON.
Bottom Line
Festivals are an integral part of our lives, and we must relish these special moments. Make the most of it and do not worry too much about getting it all “right”. These events occur once or twice a year, and there is no reason to restrict yourself. Enjoy while you can and get back on track right afterwards.
If you are concerned about your progress, make small, simple changes to stay healthy while enjoying yourself. Remember, consistency is the key. A few days of over-indulgence will not hinder your overall progress. Enjoy the festive season and get back on track right afterwards.
Thanks for reading this article. If you have any questions, feel free to message me on Instagram. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here