Excesses on the table: tricks to avoid them easily
Committing excesses at the table is very common, being even more common at certain times and times of the year. During the Christmas holidays it is considered almost like a normal "problem", especially during the traditional Christmas dinner of Christmas Eve and New Year's Eve, which, by the way, often has negative consequences for our health, especially when we are not able to control what we eat .
In fact, it is estimated that, during the Christmas holidays, we tend to eat between 30% to 50% more calories than our body needs, so they will end up accumulating in the form of fat.
The same thing happens at other times of the year. For example, during a certain celebration (at a wedding, a birthday ...), or when we stay for lunch or dinner with friends, family or work colleagues. Although there are also those who commit these excesses much more routinely, so that such excesses often pose an even greater risk to health, especially for the line and excess weight.
What risks to health can lead to overeating?
It is quite likely that you think that when we talk to you about the health risks of overeating, we refer only to our weight. That is, a certain excess, especially if it is repeated routinely, can mean an excess of weight, and with it the risk of overweight and obesity.
While it is true that this is indeed the case, it is not the only consequence that the excesses of the feasts can have on our health.
Did you know that, an excessive binge, can cause indigestion (the dreaded and painful dyspepsia), empacho, nausea and vomiting, stomach pain, and even esophagitis as a result of reflux or heartburn ?. Moreover, the risk is even greater if we add an excess of alcohol to the binge.
What can we do to avoid overeating? Some simple tips and tricks that will help you
1. Be aware of what you eat at all times
The key is in moderation, and above all, in being fully aware of what we eat at all times. So, if we are at a table full of delicious food and we are enjoying a moment of leisure in the company of family and friends, it is essential to consider what we are going to eat, and to be fair about what we eat.
2. Avoid filling your plate, and also repeat
Although in a pleasant chat while we eat it can be difficult to control ourselves, especially if the table abounds with dishes and recipes that we love, there are some tricks that can be very useful. For example: if you are going to try several recipes, it is useful to place only small amounts of them on the plate, and never fill it completely. Also, you should avoid repeating.
In short, it is better to stay with a bit of hunger than to feel satiated and full, since we will run the risk of getting through more easily.
3. Eat slowly and chew food well
On the other hand, it is essential to give time for our stomach to send signals to our brain that we are satiated, and therefore, we have no more appetite. Therefore, it is highly recommended to always try to eat slowly and without haste. In this way not only avoid overeating, but eating slowly we will mix and shred the food better in the mouth, so that digestion will be much easier.
4. Avoid alcoholic beverages
The consumption of alcohol, even in small quantities, has a negative effect not only on our health, but also on our digestion. It can, for example, cause heartburn and other related problems. Therefore, we should avoid drinks with alcohol, including low-grade beverages such as beer or wine.
5. Do physical exercise, always
Regardless of whether we have eaten in excess or not, we should always practice physical exercise regularly and routinely. Obviously, it is not advisable to start running after a big feast, but we can enjoy a moment of talk while we walk or walk after having eaten.
Likewise, maintaining a regular physical activity is of the utmost importance, always. What is most advisable? Practice some type of aerobic exercise (for example, walking, running, swimming or cycling) at least 3 times a week, for 60 minutes each time.
Images of Istockphoto. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesSlim down