People in India are heading into the year-end holiday mode as 2025 wraps up and 2026 rings in. In case you didn't know, this time is known globally as a time of indulgence, or letting loose before the new year and many resolutions with it comes in. Even people on strict diets throughout the year tend to go into festive mode. While most celebrations centre around community and joy, they also bring an abundance of calorie-dense mithais, fried snacks, and late-night feasts with a varying combination of food and drinks. For many, the aftermath is a slow metabolism and unwanted and sudden weight gain. However, staying fit doesn't mean skipping the party and missing out on celebrations.
By focusing on metabolism flexibility and mindful choices, you can navigate the festivities without the "post-holiday regret". There are many science-backed hacks that can help you keep your health on track while feeling your best, even after indulging in party season feasts.
Simple Hacks to Keep Festive Weight Gain in Check
1. The "Fibre-First" Pre-Loading Strategy
A simple hack to keep festive weight gain in check is to eat fibre or protein 30 minutes before a party. This can help stabilise blood sugar and induce satiety (the feeling of fullness). Studies suggest that consuming traditional food commonly found in Indian society can help people maintain their wellness and well-being. There are beneficial effects of dietary fibre content from pulses and the variety of locally grown vegetables used in Indian delicacies. The study also provides a strong basis for understanding that fibre-rich traditional foods should be consumed before festive treats.
Tip: A small bowl of sprouts roasted chana (chickpeas), or a handful of almonds before heading out.
In a study, the term "hedonic hunger" is discussed, which means people eat more food for pleasure rather than to get energy from food. The consumption of high-sugar festive treats tricks the brain into overeating, and this situation requires an adequate fibre intake that can act as a "buffer" for the system, which means the body can process high sugar effectively.
Read More: Polyphenols, Probiotics And Prebiotics: Reset Your Gut Post-Festive Season With The Three P's
2. Liquid Intelligence: The 1:1 Rule
The most common mistake that people tend to make is not drinking enough water. Consuming enough water is necessary to make the system function properly. As thirst is often mistaken for hunger, according to studies, people in India lack access to fresh drinking water, depending on their location and socioeconimic status. This means that people are drinking sub-standard water lacking micronutrients for their daily water intake, which will affect their long-term health. During the party season, people tend to consume alcohol and sugary drinks, which are nothing but "empty calories". There is no hydration factor to consuming sugary drinks and thinking, 'I drank a mocktail at the party, so I don't need to drink water today.'
Tip: For every festive drink (mocktail/cocktail), follow up with one full glass of water.
Pro-Hack: Start your day with a detox drink (warm water with lemon or methi seeds, or any other suitable ingredient that agrees with your system) to kickstart digestion.
3. The Visual Illusion: Use The "Dessert Plate"
Studies suggest that using smaller plates makes portions look larger, can trcik the brain into feeling satisfied sooner. This is also known as the 'delboeuf illusion', which can help your body during party season. Multiple studies indicate that the brain can be tricked into making smart and healthy choices during party season, which can influence how one feels through the gut-brain axis. The season to be jolly can be made extra jolly if people just combine simple hacks like these in their party season planning.
Tip: At a buffet, use the smallest available plate. Fill it 50 per cent with salad or grilled starters before touching the main course or sweets. This will create a buffer in your stomach and make it ready for the sweet indulgence and heavy main course dishes.
4. Master The "Mindful 20" Rule
The average time that the gut takes to send signals to the brain that it is full after consuming food is about 20 minutes. This time can help you create a timetable in your brain, which can help you create a plan to designate time for festive indulgence. Additionally, the problem of taking too much time to get ready can often leave little time to make food, which can lead to gas, bloating, and stomach discomfort.
Tip: Put your spoon down between bites. To practise mindful eating, you need to focus on the texture and flavour of the mithai to savour it.
Avoid: "Distracted eating" is a commonplace practice where people stare at their phones during meals, which can lead to poor nutrient absorption. Keep the phone away to better listen to their fullness clues that the body is sending.
5. Smart Desi Swaps (Healthy Alternatives)
People can make small ingredient shifts and cut calories by 30 to 40 per cent without losing the "soul" of the dish. For instance, the Indian style of cooking can be implemented smartly using science-backed ingredients to infuse a familiar flavour into a healthy dish. Studies suggest that clever cooking hacks, like using curd to tone down the richness of the heavy main course meals, will help in easing your digestive system. The slow digestion can suffer even further as it is under stress from the unpredictable weather and indulgent food choices.
Tip: To avoid sudden sugar spikes and crashes, people can use natural sweeteners such as date palm jaggery instead of refined sugar.
Read More: How To Deal With Common Gut Symptoms? Nutritionist Suggests Easy Quick Fixes
6. Prioritise Practical Exercise Regimen
People often underestimate what well-timed and easily doable daily exercise can do for avoiding weight gain. This will not only help in keeping the extra weight that you may be afraid of gaining after letting go during the festivities. You don't need a 2-hour gym session to shed the extra weight, but smartly planned non-exercise activities can be a more sustainable option during the holidays.
Tip: Take a 15-minute "Vajrasana" or any other simple yoga asana to stretch the muscles after eating.
- Taking a light walk after a heavy meal can help aid in digestion.
- This means choosing the stairs over the elevator during shopping trips.
- And getting from one place to another in the office through the stairs can make a difference.
Effective weight management during the festive season is not about being restrictive and missing out. To be a part of the fun, making sure that you consume enough protein, drink enough water, and eat meals at the right time can help prevent insulin spikes that lead to fat storage and unexpected weight gain.
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
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