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Getting back to a healthy weight after Christmas

Nutritionist Magdalena Marvell takes a look at balanced eating habits for the New Year, and the new you!

The festive season often brings indulgent meals, sweet treats, and a disrupted routine. It’s normal to feel like you’ve strayed from your health goals over Christmas, but the good news is that getting back to a healthy weight doesn’t require extreme measures.

Re-establish balanced eating habits
The first step to getting back on track is reintroducing balance into your meals. Focus on nutrient-dense, whole foods that provide the vitamins and minerals your body needs to function optimally.

Magdalena Marvell is a Nutritional Practitioner and Founder of the Persea Clinic which helps support clients who want to optimise their health in areas such as gut health, hormonal balance, skin conditions, weight management, family nutrition. To find out more about her work please visit www.persea.clinic.

Smaller portions
Instead of diving into restrictive diets, start by reducing portion sizes. Use smaller plates and take time to listen to your body’s hunger and fullness cues. This simple change can help reduce calorie intake without feeling deprived.

Mindful Eating
Mindful eating is about being present during meals. Avoid eating in front of the TV or while scrolling on your phone. Instead:
• Put your fork down between bites.
• Take a moment to appreciate the flavours and textures.
• Chew your food thoroughly. The simple act of chewing can help reduce calorie intake by enhancing the satisfaction you derive from meals, making it easier to stay full between meals. Additionally, chewing is a vital first step in the digestive process, preparing your food for optimal nutrient absorption. Chewing your food thoroughly plays an important
role in mindful eating and digestion. While some suggest chewing each bite 32 times, there’s no definitive research to support this specific number. Instead, focus on chewing until your food is soft and easy to swallow. The amount of chewing needed can vary depending on the texture of the food—for instance, a strawberry requires less chewing
than an almond. Eating rate, or the speed at which you eat, can also significantly impact your health.

Research indicates that eating quickly is often associated with increased calorie intake, which may contribute to weight gain. In contrast, a slower eating rate is linked to more chewing and improved health outcomes1. Scientists measure eating rate by calculating the grams or calories consumed per minute. A slower rate involves consuming fewer grams or calories within the same time frame.

Factors that can influence your eating rate include:
• How many times you chew each bite
• The texture of the food you’re eating
• The pauses you take between bites

By slowing down, you’re more likely to recognise when you’re satisfied, preventing overeating.

Support your digestion
After indulging in rich and heavy foods, your digestive system might need some extra support. Digestive health is essential for absorbing nutrients efficiently and maintaining a healthy weight.

Digestive enzymes
Digestive enzymes can help your body break down food more effectively, particularly after a period of overindulgence. Look for a high-quality enzyme supplement containing lipase (for fats), protease (for proteins), and amylase (for carbohydrates). Take them with meals to ease digestion and reduce bloating2.

Hydration
Staying hydrated supports digestion and helps your body flush out toxins. Aim to drink at least two litres of water daily, and consider starting your morning with warm water and lemon to stimulate digestion.

Probiotics
Support your gut microbiome by including fermented foods like yogurt, kefir, sauerkraut, or a high-quality probiotic supplement. A balanced gut can improve digestion and energy levels, making it easier to stick to healthy habits.

Detoxify the Liver and Pancreas
Supporting your liver and pancreas is essential for optimal enzyme production and digestion. Include liver-friendly foods such as leafy greens, cruciferous vegetables (like broccoli and cauliflower), garlic, and turmeric in your diet. These foods help the liver detoxify and function efficiently. Similarly, reducing sugar and processed foods can alleviate stress on the pancreas, improving its ability to regulate blood sugar and produce enzymes to break down food more efficiently.

Embrace a balanced routine
Getting back into a routine is key to achieving and maintaining a healthy weight.

Prioritise Protein and Fibre
• Protein: Helps keep you full and supports muscle repair. Include lean meats, eggs, fish, beans, and plant-based options like tofu or lentils.
• Fibre: Promotes satiety and supports digestion. Incorporate vegetables, fruits, whole grains, nuts, and seeds into your meals. Starting meals with fibre-rich foods can help stabilise blood sugar levels, which may reduce cravings and overeating later on.

Meal Timing
Avoid skipping meals, as this can lead to overeating later in the day. Aim for three balanced meals with one or two healthy snacks, such as nuts, seeds, or fresh fruit, to keep your energy stable.

Stay Active
Physical activity is essential for maintaining a healthy weight and improving overall well-being.

Start Small
If you’ve been less active during the holidays, ease back into movement. Try:
• A 20-minute walk daily.
• Light yoga or stretching.
• Gradually increasing intensity as you regain energy.

Incorporate strength training
Building muscle can boost your metabolism. Simple bodyweight exercises like squats, lunges, and push-ups are great for starting3.

Manage stress and sleep
Stress and lack of sleep can lead to hormonal imbalances that make it harder to manage weight. Stress triggers the release of cortisol, a hormone that, when elevated for extended periods, can lead to increased hunger and cravings for high-calorie foods. Incorporate stress-reducing activities like meditation, deep breathing, or journaling into your daily routine. Even 10 minutes a day can make a big difference.

Quality sleep
Aim for 7-8 hours of sleep per night. A consistent sleep schedule helps regulate hunger hormones like leptin and ghrelin, reducing cravings. Sleep restriction, compared to adequate rest, significantly elevates ghrelin levels. This hormonal increase is linked to a higher intake of calories, contributing to overeating4.

Set Realistic Goals
Focus on making small, sustainable changes rather than expecting immediate results. Celebrate progress, no matter how small, and avoid obsessing over the scale. Non-scale victories, such as feeling more energetic or fitting into your clothes more comfortably, are just as important. Here’s to a happy, healthy post-holiday season!

References:

  1. https://zoe.com/learn/how-many-times-to-chew-your-food
  2. https://pmc.ncbi.nlm.nih.gov/articles/PMC3047983/
  3. https://www.sciencedirect.com/topics/medicine-and-dentistry/muscle-metabolism#
  4. https://pmc.ncbi.nlm.nih.gov/articles/PMC4688118/
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