MAL51 MAL51:22 | Page 67

Eat slowly
Do not rush through your meals because that will just urge you to eat more . Take advantage of the social setting to take a pause while eating . That way , you are giving time for your stomach to digest the food you are eating .
Do not go to celebrations hungry
Eat a light snack before going to the event . If you have no time to grab a snack before the event , you can start by eating the healthier options at the dining table . By the time you get to the unhealthy options , you are already full and will only consume a small amount of it .
Stay hydrated
Dehydration adds to the intensity of cravings and it is easy to confuse dehydration with hunger . Ensure you stay well hydrated by drinking at least 1.5litres of water every day . It is also worth trying to eliminate sugary caffeinated drinks .
Staying active during Holiday
Apart from watching what you eat , you still need to remain active over the holidays . Even if you are busy during this time , try to create
time for physical activity . The type of exercise you choose will depend on your own circumstances . Research shows it ’ s never too late to adopt and reap the health benefits of a more active lifestyle . If you ’ ve been inactive for a while , you can gradually build up your activity to reach recommended levels . You will be improving your health by reducing your risk of weight gain during this holiday .
Tips for Choosing a Suitable Physical Activity
Enjoyment is the key to sticking to an exercise plan . As a guiding principle , it ’ s a good idea to choose an activity you enjoy , not one you think is ‘ good for you ’.
Choose an indoor activity if you are bothered by weather extremes such as heat or cold .
Be realistic about your current health and level of fitness . If you are a beginner , the physical demands of certain activities may be too much at first . Choose a gentler alternative and work your way up .
Make Exercise More Sustainable
It ’ s easy to become discouraged when injury , or changes in the weather interrupt your routine and seem to set you back to square one . Below are some of the ways to stay motivated and make exercise more sustainable :
Make a mental commitment : In order to make exercise a sustainable part of your routine , you need to make a mental commitment that you are going to exercise on a regular basis . Without a mental commitment , it can be hard to drum up the motivation to work out on a regular basis . You need great discipline .
Keep a log : Writing down your activities in an exercise journal not only holds you accountable , but is also a reminder of your accomplishments .
Get support : When you work out with a friend or family member , you can encourage and motivate each other .
Have a happy and healthy holiday !
Kepha Nyanumba is a Consultant Nutritionist at Crystal Health Consultants Limited . You can engage him via mail at : KNyanumba @ chc . co . ke , or follow him on twitter : @ knyanumba or Blog : kephanyanumba . blogspot . com .