How to beat the December bulge and January blues

The festive season is here and, with it, comes lots of good cheer as the sands of time signal the end of 2014.

The December holidays are, indeed, a time many look forward to after 12 months of toiling.

Almost everywhere you turn, especially in the last half of this month, there seems to be a celebration going on with office parties and get-togethers where food and drink is in plenty. Add shopping and travel to the equation and the feel-good atmosphere seems to be in full flow.  

Many people find it difficult to stay healthy over the festive season, with an array of temptations to throw you off track health wise and financially.

But come January, many are jolted back to reality after overspending and overeating.

It gets worse when one stands on the weighing scale and realises that in just a few weeks of December, one has added a significant number of kilos. And all the hard work of sweaty gym sessions and watching the diet religiously months prior to the holiday season being wiped away.

The key symptoms of December bliss and the attendant January blues are a body that has gained considerable weight and a light wallet — never mind there is school fees, rent and utility bills which need to be paid.

It is a cycle that repeats itself every year. But it need not be this way.

Well, if you don’t want to have a regrettable January 2015, here are some useful expert tips.

EAT IN MODERATION

When it comes to eating, planning meals and control of intake are key.

Ms Alice Ojwang’, a nutritionist, explains that the self-control observed throughout the year should not be thrown out of the window just because it is the festive season.

“You must be disciplined all year round. This is because, in just two weeks, you can reverse the gains you had made all year long. Not only will you add weight, but you may also end up increasing your cholesterol levels which is bad for your health.”

Ms Ojwang’ says that one should never go to a party when hungry.

“If you do, you will tend to eat almost everything that is on offer — you will not only end up making unhealthy choices, but you will overeat,” she says.

It is a view echoed by Sonye Dennis, a specialist in weight management and nutrition.

“Being conscious of what you put in your body and avoiding temptations is key. It is advisable to first eat at home. When going out or if you have been invited to a friend’s place, it is likely that you will eat what is being served and you cannot control the food combination or the method of cooking,” says Sonye. 

Ms Ojwang’ recommends that one should stick to the usual routine of three healthy meals a day.

“Take a heavy breakfast and ensure it contains at least one protein. At lunch time, take a moderate sizing with plenty of vegetables and eat light over dinner — which should also have some vegetables. In between, you can munch on healthy snacks such as fruits. This means that even when you arrive for a party, you are already on your normal feeding routine, and will not over-indulge like you would if hungry,” she says.

The nutritionist stresses the importance of eating in moderation during the festive season. She particularly warns that people should be conscious when eating foods with a high amount of fat, salt and sugar.

“You don’t have to deny yourself any food; you only need to be careful about large servings,” she says.

She adds that high cholesterol levels are known to cause heart problems, diabetes, hypertension, and kidney problems, with the excessive eating of food rich in proteins – such as nyama choma, chicken and fish – being on the list to watch.

The expert adds that there are cases of people who, in just the two weeks of the festivities, develop health problems.

“There are people who report to hospital with food poisoning, while others go in for severe dehydration after consuming too much alcohol and not drinking water. Even worse are the people who add toxins to their systems by taking in self-prescribed ‘medication’ which they buy over the counter to ‘cure’ hangovers,” she says.

Ms Ojwang’ stresses the need to make wise choices over the festive season, including being physically active.

“If you cannot find time to go to the gym over this season, try walking around or engaging in moderate exercises around the home while maintaing a healthy diet,” she says.

FINANCIAL PLAN

To avoid overshooting your budget, proper planning during the festive season is essential, says Ms Wambui Gaitha, a financial adviser.

A good savings plan, she says, will ensure that money for expenses such as children’s education, rent and other household necessities will have already been put aside and there will be no crisis come January.

“Holidays are about spending on only what is necessary and preferably what has been already budgeted for. Some purchases are not urgent and can always be bought at a later time,” she says.

When it comes to gifts, Ms Gaitha advises that we should only give that we can afford — or if we must borrow money, then it should be money we can afford to pay back.

“Resist the urge to make impulse purchases just because something is on offer. This is because when something is being offered at a discounted price, there is the possibility of buying more items than had been intended — including those that are not needed,” she says.

Ms Gaitha also advocates making purchases in cash rather than using a credit card.

“When you use cash only, you know how much you have and will not buy things in excess, as opposed to when you are making ‘plastic’ purchases where you are likely to overspend,” she says.

Ms Gaitha also advises against last-minute shopping because goods tend to be more expensive.

“It is more expensive to shop at the last minute because most shops usually will have raised prices. In the case of stalls that stock second- hand items, the sellers know that people really want the items and will therefore not be willing to negotiate downwards.”

The ideal situation, however, is to start planning for the festive season and the “dry” month of January early in the year. 

“It is advisable for families to agree on the money to be spent during this festive season. The best practice is to decide, at the beginning of the year, what they will do and work towards this plan. Some money should be set aside for the Christmas festivities and this is what should be used as it had already been budgeted for,” she advises.

There are also other simple things we should do to cut down on expenses over the Christmas period.

Instead of spending money on Christmas cards, make simple handmade cards. Involving your children in this activity will not only save money, but the creativity, art and concentration involved will help your child’s development and, above all, will help you bond with your children.

Instead of going to expensive hotels and restaurants for family get-togethers, how about exploring picnic sites, and sharing a potluck meal where every family brings a variety of dishes? And the good thing is that most picnic sites have interesting activities to undertake, such as nature walks, hiking, boat rides and game watching.

So, as you prepare for the festivities, plan to ensure you will not be filled with guilt, regret and buyer’s remorse come January.

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THE PLAN 

Resist the urge to throw caution to the wind

Be very clear about the reasons for maintaining a healthy weight throughout the year, and have in place a strategy to ensure the goals are pursued even during the festive season. Follow the following tips to come out of this season without gaining weight;

1. Don’t skip meals

Expectation of eating at a party may make some skip meals. This should be avoided. Experts advise that you should eat before attending events where a lot of food and drinks are served.

2. Avoid going to a party on an empty stomach

 If you know you are going to a party where your usual array of clean healthy foods won’t be available, make sure you have some healthy snacks at home before hand. If you are satiated when you arrive at the party, you will be less likely to overeat.

3. Watch your alcohol intake

 Just because it’s the holidays doesn’t mean you need to throw all your hard work out the window.  And if you have to drink, don’t overindulge and take a lot of water with your alcohol.

4. Practise moderation

You don’t have to over-indulge just because it’s Christmas time. Don’t be carried away, watch your portion sizes, choose a smaller plate. Start by eating plenty of fruit and vegetables, followed by proteins and carbohydrates.

5. Drink plenty of water

Make sure you are drinking plenty of water,. Staying hydrated will help you look and feel better. Have a big drink of water before you eat. This  will help identify that false hunger — when you think you are hungry but you are really thirsty!

6. Maintain a fitness routine

Exercise should not take the back burner just because festivities have begun. Ensure you work out for 30 to 45 minutes daily to ensure you don’t pile on the kilos. If you are hosting guests at your home, include them in your routine.  Engage in outdoor activities like walking and jogging.

7. While at a social gathering, socialise more with relatives and friends instead of hovering over the food table. This way, you will have a better chance of eating less.