Five ways to survive the festive season, according to a dietitian

Party season has well and truly arrived and with it loads of functions, drinks, canapes and catch-ups. Enjoying good food and drink with friends and family is one of life’s most simple pleasures.

This time of year is not a time to count calories or feel guilty about eating seasonal foods, but it can certainly be a time of overindulgence and weight gain if we are not careful.

In fact, research shows that over the course of a year, weight gain is greatest over the holiday period, with the average person gaining close to half a kilogram, weight that is also unlikely to be lost again.

So if your preference is to enjoy the fruits of the season minus any unwanted weight gain, follow my easy step-by-step plan to have your Christmas pudding minus the extra half a kilo or so.

Follow the rule of compensation

As humans, we are very happy to overindulge and eat way too many calories, but we are far less happy to cut back when we have overeaten. Generally speaking, meals consumed away from the home contain double the calories of a comparable meal we would prepare at home, thanks to the liberal use of sauces, oils and fatty cuts of meat. This means that if you are planning on eating out a lot more this month, you will need some lower calorie days to help compensate for the excessive intake of calories and ultimately prevent weight gain.

Have a hangover recovery plan

Having a few, or a few too many drinks is highly likely at this time of year, and the good news is that a couple of key steps when drinking will help to minimise the potential impact of a hangover. First, minimise the effects of dehydration by drinking an electrolyte drink, or at least some water, before you go to bed. Then, keep some vitamin B-rich food on hand, such as a slice of Vegemite toast to help restore your blood glucose levels to normal to minimise any nausea.

Never go to a party hungry

An easy way to avoid overeating at parties is to ensure you have had a substantial, protein-rich snack an hour or two before the event. Here, you will not arrive at the party or restaurant ravenous, and as such are far less likely to overindulge in high-calorie snacks and canapes. Good options to top up with before an event include a tuna wrap, some protein yoghurt with fruit or a protein or nut bar along with some cut-up vegetables.

Prioritise movement

While many of us cut back on exercise at this time of year, it is actually the best time to move more. The days are longer, work and events will gradually wind down, and the holidays mean there is more time to move more and help buffer the extra calories being consumed. Aim for at least one walk each day, but two would be better to aid glucose control, digestion and support energy regulation, which in itself will be motivating when it comes to making healthier choices when temptation strikes.

Factor in one long fast a week

Ideally, we need at least 12 hours without food overnight to give the digestive system a break and allow our hormone and gut balance to return to baseline levels each day. At this time of year, when we are regularly exposing the body to large, high-fat meals, factoring in a longer fast of 14-16 hours at least once a week will help to ensure the body has time to process the large calorie loads being consumed, and allow your body to actually experience hunger again after larger calorie intakes.