DHAKA: According to studies, most people gain approximately one to two kilograms every holiday.

Be active: If you exercise regularly, don’t stop, continue to exercise over the holidays. If a holiday party includes dancing, join in. Check if the hotel you book has a gym or else go for walks, run, swim, play sports or cycle outdoors.

Schedule feasting times: If possible, schedule holiday dinners at normal meal time. Having meals during odd hours contributes to overeating, particularly large meals late into the night.

Watch your drink: Avoid sweetened beverages, fruit juices, mocktails and cocktails. It is best to drink water whenever possible. Diet beverages made with artificial sweeteners can help control calories at celebrations, although drinking them on a regular basis may not help with long-term weight control.

Count your alcohol: Alcohol can be a major source of hidden calories as well. A single shot of liquor, about 30 ml, is nearly 125 calories. A 150 ml glass of wine or a 350 ml glass of beer is about 160.

Food choices: Choose food that are lower in energy density. You’ll feel fuller sooner and take in fewer calories. For example, start out your meal with a salad or soup. Skip the second helping of oily gravies, fried food and bread. Ask for vegetables instead of potatoes or fries. A fibre supplement pre-meals is useful to cut back on richer food later.

Avoid high-fat food: Fat in itself may not be the key to weight control as people once thought, but in excess it does have high energy density. Cutting down on foods that are high in fat, also cuts down on calories.

Eat healthy snack before special dinner: Having snacks like fruits, nuts, milk or yoghurt help avoid overeating at a big holiday dinner.

Desserts: If you are keen on desserts then either try a bite or if you want a full portion, just take a very light meal.

BDST: 1550 HRS, JUNE 16, 2015
AKA