“Uy punta ka ha!”
“Wag mong kalimutan next week, bes. Minsan na nga lang tayo magkita-kita.”
“Kamusta na yung dance presentation nyo para sa Christmas party naten?”
The invitations are furiously rolling in.
‘Tis the season to be merry, and with it are loads of calories served up in the form of lechon, hamon, spaghetti, pasta, cake, ice cream, fruit salad, lumpia, and of course…rice!
In this post, we’ll take a few eating strategies and psychological hacks to minimize the damage on our waistlines and still enjoy Christmas festivities.
#1 Know how the deck is stacked against you.
Knowing is half the hack. In these situations, all cues and stimuli are urging you to eat and eat some more.
Here’s what usually happens at parties: There’s usually some jaunty music vibing in the background, setting the mood for extra scoops and servings of food. There’s frenetic energy around, the laughter of beer-drinking buddies, children playing in the garden—all the while, the aroma of cheese melting on the lasagna is telling you, “Minsan lang naman…”
Your cause is not made easier by the fact that you’re usually surrounded by families and friends. Why? Because studies show that people eat a lot more when they are in the company of friends and family than when they are eating alone.
People eat as much as 48% more than when solo.
So I’m just saying, know what you’re dealing with.
#2 Don’t be “Galit galit muna…”
You’ve heard of “mindful eating.” That’s when one properly savors the smell and taste of the food on the plate.
But that’s not enough.
Ever heard the expression, “Galit galit muna tayo ha?” It’s when people are so concentrated on the task, they teleport to their own world and don’t talk to anybody.
Yes, they’re tasting every last bit of morsel, but they could also be ravaging the lechon like it owes them money.
Mindful eating, done right, and to protect against overeating, is sloooooow. It luxuriates with every chomp and chew. It takes its sweet time.
This is the biggest element of mindful eating. Going at it slow enough so that one notices the taste, the textures, the temperatures, and the tunes in one’s mouth.
So yes, go ahead and talk with other people in between bites. This slows done the pace of consumption and gives enough time for the tummy and the brain to be in sync. Don’t be “Galit galit muna…”
#3 Tweak “Portion Control.”
In this whole enterprise, you know that portion control is key.
This really just means putting less food on your plate. So maybe instead of taking three slices of the hamon, you just take two. Instead of having two pieces of the chicken, you just have one.
The next step is just as important.
People tend to come back for helpings when they simply inhale through their portions. If you never cut up your food into smaller pieces you’ll most probably have it as one large bite, and then it’s gone.
The key is cutting or dividing food so they come in several bites instead of big bites of one or two.
All this allows your brain to catch up with your tummy. You see, there’s a bit of a time lag between the tummy being full, and your brain learning that your tummy is full. Slowing down mindfully eating, and taking smaller bites buys time for the brain to catch up and prevent overeating.
And if you really think about it, doing #2 and #3 is not shortchanging yourself. In fact, you’re getting the best of both worlds. One, you’re tasting the flavors more potently, two you’re eating a lot less. (And you’re just as full!)
#4 Get off the sweet-salty cycle
You probably notice that you often suddenly get a craving for sweets after eating salty food. That’s why it’s so tempting to have dessert (or juice) after a savory meal.
Conversely, after having too many sweets it’s easy to fall prey to salty treats—like when you just polished off a tub of ice cream…and then a bag of cheese flavored chips suddenly seems like a good idea.
The problem is that people can get into limbo on this one. They crave sweets after eating salty, but immediately after imbibing sweets, they suddenly want salty. And so it goes. It becomes a vicious cycle that only ends when the food mercifully runs out or when a glass of water comes to the rescue.
The key here is not to overdo things. If you crave sweets after a savory meal, don’t overcompensate and assault the dessert table. Take just enough to take the edge off.
If you imagine a sweet-salty continuum, shoot for the middle as much as possible. (The more you eat of either, the farther you go from the middle.)
#4 Hydrate!
Thirst is sometimes mistaken for hunger. So to ensure that you don’t confuse the two, be adequately hydrated before a meal.
Drink water before the meal. It gives you a feeling of fullness and helps reduce food intake.
Drink water during a meal. It activates digestive enzymes in the mouth and stomach and ensures proper food breakdown and nutrient absorption.
Drink water after a meal. It convinces you that you’re full and prevents overeating. And, if you’re stuck in that sweet-salty cycle, a glass of water helps get you back to the middle of the continuum.
#5 Eat regularly on the day.
Anticipating a party in the evening, many folks skip meals during the day. The idea is that since they’re going to be eating a lot later, they’re saving those calories and compensating ahead of time.
But this only ever works when you have enough self-control not to excessively indulge at the party. What usually happens is that having the license to eat, people grossly overdo it and end up getting more calories than they would had they taken regular meals during the day.
By coming to an event excessively famished, you’re making it hard on yourself to eat mindfully. You cloud your judgment and end up making unhealthy food choices.
So eat normally on the day. Come to the party properly hydrated and with enough energy to interact with friends and family. After all, it’s not really the food that counts, it’s the people you celebrate the season with.
Merry Christmas & a Happy New Year from all of us in Bloodworks!
May we never forget the true reason for the season.
BloodWorks Lab is your family’s partner in health and well-being. We want your loved ones to be healthy not only during this holiday season but also for the rest of the year.
That’s why we offer check-up packages to monitor their health. We have the “Diet & Weigh Management Package” for those who want to begin a weight reduction program. We also have the “Senior Citizen’s Check-up,” for seniors who want to be in tip-top shape.
BloodWorks Lab is the one-stop shop for your family’s blood test needs.
We are the first in the country to introduce the Anti Acetylcholine Receptor (lgG) Antibody Test and the Anti N-Methyl-D-Aspartate Receptor (Anti NMDA Receptor) Antibody Test.
Book your appointment today.
Our branches are in Alabang, Katipunan, and Cebu.