The holiday season is here. Back-to-back parties and family reunions are inevitable – and so is the lavish handaan that imperiously rules every Filipino get-together.
While it is the season to be merry, one perhaps may not help but worry about health amid all the feasting, drinking, and stress involved during the holidays.
For one, stroke and heart attack cases go up during the holiday season, with stroke’s risk factors including “increased stress, increased consumption of alcohol, and spikes in blood pressure, cholesterol, and blood sugar.”
Consuming alcohol causes us to crave and eat fried and greasy food more, and let’s not forget the dreadful hangover that comes the morning after a boozy night.
Holiday weight gain also isn’t unheard of. In a 2017 study published in the Journal of Obesity, researchers reviewed past studies that looked into the holiday season’s effect on weight gain. Among the studies that concerned adults, weight gain between 0.4 to 0.9 kilograms was consistently observed from the last week of November to the first half of January.
As we celebrate Christmas and New Year, here are eight tips from experts to help stave off weight gain, and have a healthy and balanced festive season with the people we love the most.
1. Balance your carb intake
A carbohydrate is an important nutrient because it serves as the body’s main fuel source.
Christian Jay Vasquez, a registered nutritionist and dietician, told GMA News Online that while food rich in carbohydrates should make up most of one’s plate, it is important to balance our carb intake because too much of something is bad for one’s health.
“Hindi naman specifically sa carbs, pero dapat same view with other macronutrients kasi kapag nasobrahan ng mga macronutrients at hindi sila nagamit pwede lang sila ma-store as energy sa katawan in a form of fat,” he explained.
For most Pinoys, carbs usually come in the form of rice. Citing the Pinggang Pinoy Plate Model of the Department of Science and Technology’s Food and Nutrition Research Institute, Vasquez said that rice intake depends on one’s sex.
“Sa lalaki 1 to 2 cups, sa babae naman ay 1 to 1 1/2 cups of rice or basta 33% ng plato or more than 1/4 ng plato dapat ang rice group.”
Meanwhile, Francis Sevilla, President of the Food Caterers’ Association of the Philippines (FCAP), said that guests can also choose brown rice over white rice if they have the option to do so.
He noted that per studies, brown rice has more nutritional value such as fiber, which makes it a better choice especially if you are on a high-fiber diet.
Vasquez offered similar insights, saying that while brown and white rice both have the same amount of carbohydrates, the former is high in fiber, making it more friendly for those with diabetes because it releases sugar slower.
2. Portion your food
Macronutrients such as carbohydrates and proteins can be bad for the health when consumed too much, so Sevilla advised people to eat a balanced portion of food.
“Kung may mga choices ka sa sizes ng mga plates, piliin mo ‘yung mga maliit lang. Let’s say ito, nine inches yung diameter niya, hatiin natin sa four,” Sevilla said.
“Fifty percent pwede ‘yung vegetable pati fruits ang portioning natin dito. Example, ‘yung 50% ng vegetable, pwede ‘yung mixed green salad. Tapos, haluan natin siguro kahit na ‘yung fatty piece. Salmon, avocados, o kahit na ‘yung mga iba,” he shared.
The remaining half could be equal parts or 25% protein-rich food such as meat, and 25% rice or pasta.
Daniel Hilaria, a fitness coach, also advised eating small portions of food when going to Christmas parties. For those who are trying to lose weight, this can help manage one’s calories, as well as fat, sugar, and sodium intake.
“Unti-untiin mo. Small portions. Divide the meal to at least five to seven servings, para lang hindi ka din ma-overindulge,” Hilaria told GMA News Online.
3. Balance your protein intake
Lechon sure is enticing, but like any other dish, it should also be consumed accordingly.
Referring to the Pinggang Pinoy Plate Model again, Vasquez said that meat or protein sources such as lechon should be consumed in smaller amounts as they contain additional fats that can affect our blood flow.
“It is advisable to consume at least two servings (60 grams) of protein-rich foods. It is better to choose lean parts of lechon or other meat dishes that contain less fat, as excessive fat intake can contribute to cardiovascular diseases,” he explained.
4. Water is king
Parties mean lots of alcohol and carbonated drinks. While it’s okay to drink alcohol at parties, it should be consumed in moderation as it can lead to weight gain and hangovers.
According to Vasquez, alcohol is connected to weight gain “due to its calorie content and its ‘addictive effect,’ which can lead to short-term over-consumption of energy from foods.”
So, what’s the best choice? Good old water.
“While it’s okay to drink or eat anything in moderation, the best drink to choose is water because it contains no calories and does not induce dehydration like alcoholic beverages or soda,” he said.
5. Rest and recover
After a night of drinking and partying, there’s the dreaded hangover.
Hilaria advised to recover and sleep during this time instead of forcing oneself to go to the gym for a full-body workout, which can lead to burnout.
“The best thing to do is to recover and sleep. That’s the truth. There’s always another day to work out. Hindi mo naman kailangan i-compensate agad o bawiin agad sa katawan mo,” he said.
However, if you are eager to work out, still, the fitness coach suggested going for brisk walking or lifting a bit of weight at “minimum intensity” instead.
6. Try exercises at home
The holiday season is indeed a busy time with parties happening left and right, plus the last-minute Christmas shopping. If you’ve got a jam-packed schedule due to all the festivities, it’s only natural to forget or not have time to go to the gym to work out.
According to Hilaria, you can still move around and do exercises without having to go to the gym. One of the best exercises, he said, is by simply walking around.
In fact, walking comes with many benefits: it increases calorie burn, improves heart health, supports weight loss and management, and boosts one’s mood.
“Stand up, walk around, aim for around 7-10K steps, do what you need to do, and don’t think of the workouts first,” he advised. “As long as you have a movement routine or movement practice, meaning you’re exercising, it’s all right.”
You may also opt to do an intense 15 to 30-minute workout with exercises like squats, hinges, and push-pull carry routines.
“Basically, basta kailangan may high heart rate, may strength component, and short duration,” he said.
And if you’re into dancing, why not a fun Zumba session at home? Hilaria added, “You can also hold dumbbells or weights while doing it.”
7. The 5-5-5-30 method
Working out requires effort and discipline, and those starting out may find it challenging to be consistent.
Hilaria encouraged fitness beginners to try the 5-5-5-30 method, which stands for five push-ups, five squats, five lunges, and a 30-second plank.
“Start with that. Do it every day for the remaining days of the year. Of course, you’ll get bored at one point. If you total that time, it’s less than two minutes to do it,” he offered.
“Kapag nagawa mo siya even for two weeks, gugustuhin mo nang hirapan. If you can be consistent with a simple 5-5-5-30, malayo na mararating mo.”
8. Shift your mindset
As we usher in a brand-new year, shifting one’s mindset when it comes to health and working out is a welcome change. Instead of thinking of working out and eating healthy as chores, why not think of these as fun, self-care activities integral to daily routine?
According to Hilaria, it’s crucial to do an activity that sparks joy for you.
“I’m not saying that you should run, ride a bike, go to the gym, or take a group class. You have to find what you enjoy doing. That’s the first thing. You can do Zumba at home,” he said.
“Fitness, it evolves. At first, you just walk. Later, you run. It evolves, but you have to start finding what you resonate [with]. You have to enjoy what you’re doing.”
— CDC, GMA Integrated News
