Nutrition
Marisa HeinzeDecember 8, 2022
Healthy & slim even during the Christmas season: with these 3 rules you will keep your shape over the holidays
We are fastly approaching Christmas and as beautiful and cozy as the holiday season is, for many it ends in frustration as they weigh in the New Year.
But it doesn't have to be like that. Staying fit and slim, that's possible - all you need is a few rules. Admittedly, the word rules quickly makes one think of frustration and renunciation, but it's actually not that bad. Our golden rules work with a lot of enjoyment, without diets, without fasting and without hard training:
Rule 1: keep an eye on your blood sugar
Whole grain products can slow the rise in blood sugar compared to white flour. The shell of whole grains contains fibre, vitamins, minerals, and fat. The body takes longer to digest them and the energy in the form of sugar is released into the blood less quickly and in concentrated form.
Therefore, the following foods with valuable carbohydrates are ideal to avoid cravings:
- Fresh or frozen fruit
- Fresh or frozen vegetables
- Salad
- Pulses
- Wholemeal pasta
- Wholemeal bread, protein wholemeal bread, pumpernickel
- Wholemeal flour
- Wholemeal rice
- Oat flakes, porridge
- Potatoes in their jackets (potatoes with a short cooking time)
Tip for your Christmas baking:
With protein flour you do something good for your feel-good figure and add an extra portion of minerals and trace elements to the baked goods. They can be excellently combined and, depending on taste, can also be used in classic recipes.
Rule 2: spices are your friends
Digestive allspice, anti-inflammatory cinnamon, expectorant star anise - Christmas spices are real health buddies when used properly.
But how do they help you slim down? By specifically choosing spices that boost your digestion and metabolism, they can help to break down calories faster, such as the following 5 spices:
Ceylon cinnamon is often called the "oldest spice in the world". Cinnamon promotes appetite and digestion, reduces feelings of fullness and has been linked to an increase in insulin levels and improved glucose absorption. Important: Make sure you buy Ceylon cinnamon and not the cheaper Cassia cinnamon. The latter contains more coumarin, which is said to damage the liver if consumed in excess.
Chili/cayenne pepper supports weight loss according to recent research. The capsaicin responsible for the sharpness is also pain-relieving, anti-inflammatory and has antioxidant properties. Cayenne pepper suppresses appetite and strengthens the immune system.
Cumin helps the body to detoxify, supports weight loss, reduces stress and improves memory. It can counteract acute digestive problems and supports a healthy intestinal flora.
Turmeric helps with fat digestion, stimulates the liver and helps to release more bile acids. which binds dietary fats. It can relieve feelings of fullness and counteracts flatulence. Turmeric also tastes good in soups and puree, and it gives these dishes a golden to orange color.
Vanilla has a stimulating, invigorating, digestive effect. Next to saffron, it is the most expensive spice in the world. The vanilla bean supports both body and soul: it strengthens the muscles, aids digestion and gently increases drive. Because it relaxes at the same time, it is a natural remedy for stress.
Don't feel like baking? Then grab a delicious nut mix:
Enjoy half a handful of nuts as a snack between meals. Preferably a mixture of almonds, walnuts and hazelnuts. This blend will keep you full longer and provide you with good fats, omega-3 fatty acids and protein on top.
Rule 3: feast with pleasure and without frustration
2 thirds vegetables, 1 third protein, noodles/potatoes, sauces etc. This rule of thumb for a healthy, balanced diet also applies to the holidays. Soups and salads are a wonderful way to start the holiday meal and provide the body with important vitamins, vital substances and fibre. These are not only healthy, but also fill you up for a long time.
Tips for less on your plate and a good feeling
- Drink a glass of water before eating, it fills your stomach and reduces hunger.
- Take the stress out, breathe consciously! This increases your impulse control and lets you be in charge when eating, instead of impulse-driven replenishment. The feeling of fullness usually only sets in after about 20 minutes
- Eat raw foods, e.g. a salad, before anything else. The food is stratified in the stomach. That way, your digestive tract will digest the otherwise fermenting leafy greens first.
- Use the soup before the main course. It is rich in vital substances and also fills you up.
The fine drop for a feast:
For many, alcoholic beverages are part and parcel of holiday meals. Try to limit the amount to two glasses and drink at least one glass of water with them.
Red wine is the best choice here - not only because it goes well with many Christmas dishes, it also contains health-promoting polyphenols. They act as antioxidants. The taste of the wine comes from the grape skin, which contains the antioxidants. The fuller the wine, the more healthy substances it should contain. In addition, you drink this type of wine much more consciously than a glass of light white wine. But be careful, because alcohol contains a lot of sugar and therefore influences the blood sugar level. In moderation, however, there is nothing wrong with enjoying 1-2 glasses.
Red wine is the best choice here - not only because it goes well with many Christmas dishes, it also contains health-promoting polyphenols. They act as antioxidants. The taste of the wine comes from the grape skin, which contains the antioxidants. The fuller the wine, the more healthy substances it should contain. In addition, you drink this type of wine much more consciously than a glass of light white wine. But be careful, because alcohol contains a lot of sugar and therefore influences the blood sugar level. In moderation, however, there is nothing wrong with enjoying 1-2 glasses.
Successfully lose weight at Christmas time
Thanks to this article, and the tips and tricks it contains, we hope that thinking about the holidays will give you joy instead of frustration. Fasting, zero diets or excessive training are not the right way to feel good in the long term. However, a balanced, healthy diet paired with the right training and sufficient exercise will always lead to your goal being successful. Make an appointment today for a free and non-binding trial training in one of our stylish and modern fitness clubs in Hamburg, Berlin and Düsseldorf.