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Seven ways to feel fab and beat the bloat this summer season

According to Nutrition Australia, Aussies will pack on between 0.8-1.5kg over the festive season. It doesn’t sound like much. But the problem is that most of us don’t shift the extra kilos during the year. When you add it all up over the years it’s no wonder Australia has a major weight problem! What with all the festive buffets and bring-a-plate get-togethers, there are plenty of chances to eat and enjoy – perhaps a little too much! So, here are seven ways that you can do both without ending up with a weight hangover when the new year arrives.

1. Don’t skip brekkie.

A healthy breakfast provides long-lasting energy and helps to prevent you becoming so hungry that you  overindulge at your festive feast. Protein and healthy fat keeps you fuller for longer, so try some peanut butter with wholegrain bread, eggs with tomato and sourdough, or yoghurt with sweet seasonal fruit.

2. Expect some stress

You might find that the season of good cheer isn’t always that cheerful. In fact, it can be a pretty stressful time of year, and studies show that your emotional state guides your food choices. So, when people are in a good mood, they make  healthier choices while more indulgent foods are more likely to be on the menu if you’re feeling down or stressed. There are lots of things that can help you de-stress, but one size doesn’t fit all. Try exercising (strenuous exercise like fast walking or running and mind-body exercise like yoga and tai chi), eating well and deep breathing. Try to plan ahead and be realistic – stick to a Christmas budget, avoid family conflicts, make time for yourself and create to-do lists.

3. Choose your mates wisely

Your eating buddies are strong influences and lots of research shows that you tend to mimic the eating and drinking habits of the people you’re with. So, if you want to make healthier choices, stick with people who have healthier attitudes to food and drinks.

4. Expect to fall off the wagon

With so much food and drink around, you’re bound to overindulge. The trick is to make up for it. So, if you know you’re heading for a family blowout, cut back a little at lunch and do some extra exercise to burn it off. Try to opt for 30 minutes of moderate intensity exercise every day . Even if you can’t manage half an hour in one go, opt for three ten-minute mini workouts. Great for your body – and helps to beat stress, too! Don’t forget to check with your GP if you haven’t exercised for a while or if you have a medical condition.

5. Watch your drinks

Your body was made to expect zero calorie water to quench thirst – not juices, sugary drinks and boozy beverages. So, it can’t clock up the calories in drinks as well as it can when you eat solid foods. A standard drink = 10g alcohol, which is equivalent to: 100ml wine, 30ml spirits or 250ml of beer. But restaurants can serve wine in glasses that are two or three times the standard serve – and when you lose count of the top-ups, it’s difficult to keep a handle on your drinking. So, finish one glass before accepting a top-up, go for low sugar, low-cal options when you can. And, when you’re choosing coffee, opt for low-fat milk and say no to syrupy add-ons (one medium latte can add up to 300 calories – the same as a jam doughnut!).

6.Fill up at the buffet – but don’t fill out!

Buffets can be a minefield but they can be your friends, too. Opt for masses of low calorie salad and veggies as a first plate (minus the cheesy/oily dressings) and eat slowly. Soup is also a great starter even though it’s summer. It takes a while for your body to ‘sieve out’ the ingredients in soup so your stomach stays fuller. This helps to take the edge off your appetite so you’re less likely to go overboard when you get your next plate.

7.Downsize your crockery

According to pioneering food psychologist Dr Brian Wansink, subconscious eating habits lead to unnecessary weight gain. He has shown that people eat more food if the food is served on large plates – even if they don’t like the food they’re eating! Plus, people feel just as satisfied and enjoy food just as much if it is served on a smaller plates. So trick your appetite into satisfaction – go for smaller crockery and slimmer glasses!

Good health is what we’re all about at rt health fund and helping you ‘be well, get well, stay well’ is what we want for you today and in the future. Wishing you a Merry Christmas and a very happy 2015!

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