A survey by the British Dietetic Association shows that on average, people will gain about 2kg during the four-week Christmas period.
Studies have also shown that weight gain is caused by an all-or-nothing approach to eating, in which meals are skipped altogether in order to binge later.
To avoid a bad weight hangover in January, Weigh-Less advises practising portion control and being aware of what and how much you are eating. You can still enjoy your festive season with healthy choices.
Dr Brian Wansink, a food psychologist at the Cornell Food and Brand Laboratory, US, cites lack of planning as one of the main causes of weight gain over Christmas.
If you enjoy cooking and baking, most recipes have slimmer-friendly versions.
Here are some tips:
l Serve food on a smaller plate. Wansink’s studies have found that the bigger the plate, the more food people will serve, and will typically eat about 25 to 28 percent more than if a side plate was used.
l Stock up on healthy snack foods, such as apples, yoghurts, cereal, wholewheat biscuits and fresh vegetables to stave off hunger pangs, unconscious munching or eating out of boredom.
l Maintain some form of exercise, even if you do 10-minute intervals throughout the day. For example, mopping the kitchen, speed walking through the mall and sit-ups or lunges in front of the TV all add up at the end of the day.
l Start the day with a bowl of cooked oats. They’re nutritious and keep you feeling fuller for longer, reducing your chances of getting hungry and snacking later in the morning.
l Limit alcohol. It’s high in calories and if you must drink, using a tall, narrow glass means you drink less. Wansink performed studies with juice which showed that children and adults poured and consumed more juice when given a short, wide glass compared to those given a tall, narrow glass – although they believed the opposite to be true. Those with the short, wide glasses poured 76 percent more juice than those with the tall, slender glasses.
l Avoid “mindless” eating, like eating while watching TV. Sit down to meals with the family because this allows you to focus on what you are eating and on portion control.
The founder and chairman of Weigh-Less, Mary Holroyd, believes that shifting your focus from food to spending time with loved ones prevents bingeing during the festive season.
“There may be plenty of temptations around at this time of the year, but the key to success is ‘everything in moderation’,” she says. “Treat yourself and have a good time, but family and the time you spend together should be your top priority.
“Also learn to say no to what I call ‘food pushers’ – people who make you eat more than usual and have second helpings.” – Daily News