HR Magazine December 2019

HOW TO BURN OUT
FESTIVE FATS
1. Don’t shop hungry. Eat before you go shopping so the scent of Cinnamons or caramel corn doesn’t tempt you to gobble
treats you don’t need.
2. Start an exercise routine. Start the year with an exercise routine that is simple and fun like a 30 minutes evening brisk
walk. NB: dont stretch yourself too much to start with or else your plan will not be sustainable.
3. Distance helps the heart stay healthy. At a party, don’t stand next to the food table. That makes it harder to mindlessly
reach for food as you talk. If you know you are prone to recreational eating, pop a mint or a stick of gum so you won’t keep
reaching for the chips.
4. Avoid alcohol on an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you
eat.
5. Put on your dancing (or walking) shoes. Dancing is a great way to work off some holiday calories. If you are at a family
gathering, suggest a walk before the feast or even between dinner and dessert.
6. Make room for veggies. At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even
better side or main dishes — unless they’re slathered with creamy sauces or butter.
7. Drink plenty of water. We can confuse thirst with hunger, so keep well hydrated. Have water in jugs out when friends
come over. Have a water bottle when out and about with the last minute errands and start with water when out socialising.
8. Keep an eye on serving sizes. Look at the size of your plates, bowls and glasses. We tend to fill no matter what the size.
Keep these smaller so you don’t simply fill them with eyes bigger than your stomach.
9. Avoid the sausage. Sausages and other processed meats contain saturated fats, salt and preservatives, and high intake is
linked with elevated risk of bowel cancers. At BBQs, switch sausages for hamburgers made using lean mince, or lean meat
skewers.
10. Dessert is OK, but be smart. If you fancy dessert, offer to share with someone, or look for fruit-based options. Added
sugars in foods are a source of “empty kilojoules”; they give our bodies energy but very little in the way of nutrients for
health. Frequent sugar consumption can also lead to tooth decay
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