During the holidays, it is better to balance meals: do not deprive yourself of everything, do not have days of pure excesses. Obviously there will often be “different” meals, but you shouldn’t eat like it was the last time.
Some things we can do:
- Reduce foods that are high in fat and sugar, do not avoid them, otherwise we will face restrictions.
- Balancing meals: for example, if we organize a meeting with friends at night and know that there will be snacks, grills and desserts, at lunch we can order a whole healthy dish so that we do not arrive hungry.
- Balance meals, and don’t stop eating.
- Do not miss meals, try to maintain a daily meal routine to avoid losing control due to not eating for several hours.
- Try to move around by walking as much as possible, getting around if we travel, and playing games that involve movement.
- Don’t eat as if it was the last time.
It is advised to achieve healthy eating habits and avoid diets that can cause eating disorders.
Oftentimes, what happens is that a person eats whatever feels good during the flight, or on vacation, and then comes back obligated to “diet” to lose extra kilos. This usually happens on a frequent basis in people’s lives, so if you overeat for a week, various situations can arise that may affect your eating pattern.
Restrictive diets can be the gateway to developing an eating disorder for those who are frail. The truth is that it is not sustainable over time, there is no pleasure, social life and emotions are not taken into account and leads to deregulation of what the cycle of hunger and satiety is, resulting in a lack of control over food. It is important to understand that there is evidence to prove all of this.
It’s not a good idea to diet – unless it’s a pathology specific diet – because it’s not healthy to restrict food. Restricting calories, nutrients, and pleasure releases neurotransmitters that affect emotions, pleasure, mood, and sleep. Additionally, a restricted diet can lead to overeating and a rebound effect, leading to more of the eating disorder.
BA in Eating Disorders (MN 7888 / MP 3196) Instagram: @nutricion.ag