During the holidays, it is best to achieve a balance in meals: neither deprive yourself of everything, nor have days of pure excesses. Obviously there will be “different” meals more often, but you should not eat as if it were the last time.
Some things we can do:
- Reduce foods high in fat and sugar, DO NOT AVOID, because otherwise we would be facing a restriction.
- Balance meals: For example, if we organize a meeting with friends at night and we know that there will be snacks, barbecue and desserts, at lunch we can order a complete healthy dish so as not to arrive hungry.
- Achieve balance between meals, and do not stop eating.
- Do not skip meals, try to maintain a daily meal routine to avoid lack of control due to not having eaten for many hours.
- Try to move by walking as much as possible, touring places if we travel, playing games that involve moving.
- Don’t eat like it’s the last time.
It is advisable to achieve a healthy eating habit and avoid diets that can cause eating disorders.
Many times what happens is that the person eats everything they feel like during a trip, or on vacation, and then returns with the obligation to “go on a diet” to lose extra kilos. This usually happens on a recurring basis in people’s lives, so if you binge a week, different situations can be generated that may affect your eating pattern.
Restrictive diets can be the doorway to developing an eating disorder for those who are vulnerable. The reality is that they are not sustainable over time, there is no pleasure, social life and emotions are not taken into account and they generate a deregulation of what the hunger and satiety circuit is, triggering a lack of food control. It is important to understand that there is evidence to prove all of this.
It is not good to go on diets -unless it is a specific diet for a pathology- since it is not healthy to restrict food. Restricting calories, nutrients, and pleasure causes neurotransmitters that affect emotions, pleasure, and mood and sleep to be deregulated. In addition, doing a restrictive diet can cause binge eating and a rebound effect, causing more disordered eating.
Bachelor of Nutrition specialist in eating disorders (MN 7888 / MP 3196) Instagram: @nutricion.ag
