HOW TO MAINTAIN A BALANCED DIET AND AVOID UNHEALTHY WEIGHT GAIN DURING THIS CHRISTMAS SEASON.

 Mrs Adaeze was scrolling through her phone when a whatsapp message notification from Mrs Okeowo popped up. She clicked on it and saw a link to an article. The article was titled 'how to maintain a balanced diet and avoid gaining unhealthy weight during the Christmas season'. She read through the article carefully nodding her head at intervals. She made a mental note to discuss it with her children especially her daughters later at night. Her daughters had come over from their husbands' houses for the holiday. 

She raised the conversation while they were having a chit-chat that night.

'Erm, my girls...' She started '... Mrs Okeowo, one of the members of the good women association in church sent me a message today. The message is about avoiding unnecessary weight gain during Christmas'.

'Mummy, you and all these your messages have come again. I have told you that it is not everything you see on social media that you will believe' Her eldest daughter replied.

This message is not the regular random broadcast messages that are being shared all over WhatsApp. It is actually eye-opening on how to avoid unhealthy weight gain. Especially, you, “Ngozi, that can’t even resist the site of food, I mean! All kinds  of edibles during Christmas and few days after the holiday, and start complaining about being fat.This article  will come in handy so you can learn one or two things from it. I will send it to the family page now' She grins at her youngest daughter, picked her phone by her side and forwarded the message.'

'Oh! mummy, what did I do now? Why are my being used as an example? I'm just sitting here minding my business Ngozi replied. She turned to her father who was reading the newspaper ' Daddy, did you hear what your wife said?' Her father lowered the newspaper and was about to respond but her mother interrupted.

I Think you should leave your father out of this and read the message I sent to you.I'm also going to implement those tips so I don’t have to add so much weight during this festive. I always want to look and feel my best for my darling' She stood up, held the tip of her gown and did a 360° turn. Her children bursted out in laughter.

'Let me take  a look  at the message mummy sent. This article must be interesting for mummy to take it serious' Her eldest daughter replied. She called out to her child to bring her phone from her room. 'You guys, this article makes a lot of sense and the tips are even practical. Ngozi, I'm not joking. You should read this. I didn't even know the article was written by healthyish. All her articles are always enlightening. I follow them and I see results. I've even been waiting for what she has for us this festive period and she didn't disappoint'. 

'You see! I was right after all' Her mother said.

It is Christmas season and there will be an abundance of food and drink in this season. There is tendency to binge eat and eat unhealthily due to the availability of sumptuous meals and junk. However, one thing you should note is that eating excessively and unhealthily during this season may result in gaining excessive weight that you may struggle to lose once the holiday is over. Studies have shown that most of the weight gained during the year are gained over the holiday season and we spend the rest of the year trying to lose this weight. No wonder new year resolutions involve dieting and going to the gym to lose weight. Why struggle to loose excessive weight when the holiday is over when you maintain a balanced diet and avoid unhealthy and unnecessary weight gain by following these simple tips. 

1. Practice portion control: One of the main culprits of holiday weight gain is excessive portion sizes. Just because it is Christmas season, we tend to eat larger portion of food and binge on junk. Enjoy your favorite holiday foods but be mindful of your serving sizes. Use smaller plates, opt for smaller portions of indulgent dishes and fill your plate. Do not forget to eat plenty vegetables and fruits as well as they make you feel Fuller and prevent overeating. 

2. Plan and prepare healthy dishes: Take charge of your holiday meal planning by preparing healthier versions of traditional dishes. Limit your intake of junk and opt for healthier and natural ingredients for cooking your meals this season. Replace sugar with natural sweeteners such as honey. Also, take note of the fat and calories in what you eat and drink during this season 

3. Moderation is key: Rather than depriving yourself of holiday treats, practice moderation. Allow yourself the occasional indulgence while being mindful of portion sizes. Consider sharing desserts or opting for smaller, bite-sized portions to enjoy the taste without going overboard.

4. Engage in physical activity: Physical activity plays a crucial role in managing weight and overall well-being. Many of us tend to practice sedentary lifestyle and neglect engaging in physical activity just because it's Christmas. Incorporate exercise into your daily routine, even during the festive season. Engage in family walks after meals, dance to your favorite music with your family members etc. This doesn't only help to burn excess calories but also promotes bonding.  Staying active will help balance out the additional calories consumed and boost your mood.

5. Be conscious of liquid calories: Aside from food, beverages can contribute significantly to weight gain during the holidays. Opt for low-calorie or zero-calorie options such as water, unsweetened tea or low-calorie drinks.  Minimize sugary cocktails, sodas, and creamy beverages that may add empty calories without much nutritional value.

6. Stay hydrated: Drinking plenty of water throughout the day can help you feel full and prevent overeating. Aim for at least eight glasses of water per day, even during the festive season. If you find plain water unappealing, try infusing it with fruits or herbs for a refreshing twist.

7. Eat slowly: Eat slowly, savor each bite, and listen to your body's cues of fullness. Eating quickly does not give the body time to recognize that it is full, so, there is tendency to consume more calories before reaching the feeling of satiety. So, take your time while eating to avoid overeating. 

8. Get quality sleep: There is every tendency to binge on books and movies you couldn't binge on during the year, thereby, depriving you of the opportunity to get quality sleep. Other times, catching up with family and friends we haven't seen in a long while and preparing for Christmas festivities could eat into the time you are supposed to sleep. However, it is important to prioritize your sleep and get good quality sleep with a minimum of 6hours at night during this season as poor sleep causes overeating which leads to excess weight gain. 

Remember, the key is to make conscious choices that allow you to enjoy the season without compromising your well-being.

NB:We are bio individuals which is to say not all size fits all.prioritizing yourself and your journey with the support and guidance of a health coach will further help in your progress and such a person would be able to get detailed information about themselves that could facilitate results.