Damn, here we go again. Another January, another month of shame over how much we ate during the Christmas break. As we scramble to return to semblance of normality, we can’t help but notice that our work clothes are a little bit tighter than they were in December. Of course, everyone is in the same boat here, but that still doesn’t stop us from needing a few diet tips for the new year.
These are just a few diet tips for the new year that we’ve found useful, in our many, many, experiences with the January fitness drive and Christmas regrets. If you’re committed to getting back on top, then be sure to check Mammalo and find a personal trainer or sports lessons in your area to give you the boost you need this January.
Eat small and often
If you feel that the constant snacking and gorging over Christmas has left you with an insatiable appetite, then waiting around for meals at set times each day can be a bit like torture. You want to eat but you know you can’t, then when you finally do eat, you eat too much!
A great way to combat this feeling of constant hunger is to eat small and often. You’ve probably heard this before, but there’s a reason for that, it works, but not in the way you might think.
The majority of people believe that eating little and often increases your metabolic rate, meaning that you’ll burn off what you eat faster. However, there is no scientific evidence to suggest that this is the case, meaning if you eat ten 200 calorie meals, you’ll be exactly the same as if you ate 4 500 calorie meals. So why is that good?
The reality of the situation, is that it’s actually a psychological coping mechanism. If you’re hungry for most of the day, you’re only going to think about how much you can’t eat which will inevitably lead to the collapse of your diet. Whereas, if you can keep your energy levels at a constant then you’re much less likely to experience more severe hunger pangs and give in to your cravings. Simple!
Don’t eat within three hours of Sleep
Not eating before going to bed is solid advice and one of the main diet tips that we’ve been told all throughout our lives, and in reality, it’s just common sense. Think about it, the whole purpose of eating is to give our bodies the fuel it needs to keep going but if you’re just going to go to sleep immediately after, that excess fuel suddenly becomes unnecessary and the body adds it to its reserves e.g. fat.
Or does it?
This is another myth that has no basis in agreed science and there are so many studies supporting both sides of the argument. However, the reason why eating before bed is a bad idea is because it’s a snack. A snack is extra calories.
Think about it, if you’ve already had three meals, but then you get hungry before bed (like everyone does) and have a snack, these extra calories can easily lead to increased weight gain, not to mention feeling sluggish in the morning.
A good way to combat this is to stick with one of our first diet tips. Little and often. Keep your energy levels and hunger pangs in check and don’t go over your calorie limit. Simple! Kind of…
Get creative with alternatives
Christmas is fantastic because we get to eat all our favourite foods, as much as we want, and we don’t have to feel bad until January. Unfortunately, it’s January now which means you just can’t eat like that anymore.
Now, one of the diet tips a lot of blogs would recommend “try these healthy alternatives” and most of them taste like garbage because., let’s face it, a “Healthy Ice Cream” just isn’t as good as “Ice Cream”. For this reason, look out for anywhere that you can make small cuts in your favourite foods.
Let’s take pizza for example, a lot of people’s favourite food. The worst thing about pizza besides the fatty cheese, is the astronomical amount of carbs in the dough, so try and limit this in any way you can.
Filo pastry, when cooked, still creates a solid base to put whatever you want (within reason) on it, and it’s so much healthier than a full carby, or buttery crust. Now, of course it’s definitely not the same as your favourite deep dish special, but it is cutting out a big chunk of the bad stuff.
Provided you can make reasonable changes to your diet, and don’t overdo it, there’s no need for you to go all out and completely change your lifestyle.
However, if you feel that you need an extra helping hand through the new year grind, check out Mammlo today and find a health specialist for you. Or, if you’re a dietician or a physical instructor, sign up today and help others reach their goals!