Have self control

Article By: Shape Magazine
Fri, 23 Nov 2007 15:17

The season of cocktails and canapés is upon us and resisting temptation over the next month or two can be tricky.

Research suggests that we make over 220 food-related decisions on any given day, and we make most of these choices without even thinking about them, says Brian Wansink, author of Mindless Eating (Bantam).

This can seriously undermine willpower, particularly at this time of year. Here's how to boost your willpower and make better food choices this festive season:

Snack only from a plate

Research shows that people who snack from the bag or box take in more kilojoules than those who eat from a plate.

Snack platters at cocktail parties can be particularly deceiving, and you won't know how much you're eating unless you stack your own plate and eat only from that.

"Select lean protein snack foods such as smoked salmon, sushi, chicken drumsticks (with the skin removed), and beef kebabs," suggests dietician Ria Buys.

Vegetable sticks with a low-fat dip are always a good bet. Avoid snacks such as cheese, sausage rolls, mini quiches, and anything that’s crumbed or deep-fried, as these are loaded with saturated fats.

All fast foods are not equal

"If you’re having fast food, remember that there are healthier options than burgers and pizza," says Buys.

"Instead, go for sushi, low-fat chicken options, or Chinese take-out such as chicken chow mein with stir-fried vegetables and steamed rice."

Go easy on the alcohol

"It's high in kilojoules and will sabotage your willpower," Buys says.

Opt instead for light wines, spritzers, or have a glass of sparkling water between alcoholic drinks.

Best bet at a braai

Fill up half your plate with salad and vegetables. Use a quarter for starch such as corn on the cob, baby potatoes, or seed loaf, rather than white rolls or garlic bread. Use the last quarter for lean protein such as steak with all visible fat removed, a chicken breast with the skin removed, or ostrich kebabs.

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Shape Magazine
Three sneaky reasons you can't say no

Regret last night’s over-indulgence? Don't beat yourself up about it. Several not-so-obvious factors may actually be sabotaging your efforts to eat healthily:

You’re stressed
The holiday season can be deceivingly stressful, and research shows that being under pressure increases your body’s production of the hormone cortisol, which intensifies cravings, making it harder for you to pass up those comfort foods. Try to stick to your usual exercise and sleeping patterns wherever possible to help your body cope.

You're a speed eater
Gulping down your food may mean you’re not tuned in to your body’s hunger cues, so you’ll eat more just because it’s there. A US study found that women who finished a meal in an average of nine minutes consumed 2700kJ; whereas when they took 29 minutes to eat, they felt full after 240kJ.

You're bored
"People change their routine over the holiday season, and often don’t know what to do with the extra time," Buys says. We end up arranging social activities that revolve around food, but this is the ideal time to get active outdoors, so invite friends and family to join you on a hike, beach volleyball, or garden cricket rather than another braai or cocktail party.