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A study by the University of Birmingham in partnership with the University of Loughborough, both British, indicates that they pay attention to some advice. Not doing too much while drinking and eating can prevent people from gaining weight by the end of the year, even attending dozens of events with lots of food. to control the weight and measure the physical activity needed to burn some very popular dishes and drinks at Christmas.
For example, it would take about 25 minutes to bike and burn calories from a 100g slice of supply. 132 kcal)
The advice they received is from an article published in 2008 by the Internatio. nal Journal of Obesity 32.
The Rules
The advice given to volunteers to study are simple measures, nothing to do with the whimsical regimes that usually circulate at this time of year:
1. Try to Keep Your Food Routine → Keep the same hours as you usually eat, or at least try to keep the schedules as close as possible
2. Avoid fatty foods → Prefer lean meats (such as turkey), fatier salad dressings, avoid ready-made pâtés
3. March → You can use a mobile app that counts your steps throughout the day and gradually increases the number of steps. Small changes in the routine, at least during the holiday season, can be helpful: climbing up the ladder instead of taking the lift, making small trails, and so on.
4. Choose healthy snacks → If you like snacks, buy or prepare healthy foods, such as fruits, low-calorie yogurts, etc.
5. Read the label → Beware of advertising, especially in light and dietary products (they do not always have fewer calories). Knowing the amount of sugar, sodium and fat in industrialized foods helps to make food healthier.
6. Pay attention to portions → Do not fill the dish with food (except if it is vegetables). And think carefully before repeating, especially if you usually eat fast: give your brain time to realize that you are full.
7. Standing → Avoid staying too long without getting up. For each sitting hour, lift for ten minutes. This is a practical tip to keep in mind when traveling, which are very common at the end of the year. On flights, walk in the alley. If you are traveling by car, stop at the roadside establishments to stretch your legs.
8. Think about what you will drink. → Prefer water or soda without sugar. Even fruit juices contain the natural sugar of the plant. Limit yourself to a glbad of juice a day. Alcohol is also very caloric, so try to compensate by avoiding repeating your meal on the days when you drink more.
9. Spotlight on Food → Enjoy the holidays to slow down. Do not eat in front of the television or do other activities; eat at the table if possible. Bon appétit
10. Do not forget the rule of 5 → Consume at least five servings of fruits, vegetables or vegetables per day (400 g total).
How the study was conducted
The surveillance study "involved 272 volunteers randomly badigned to two groups: a control group and an intervention group.
Group volunteers intervention were instructed to:
They were given ten tips (above) on how to avoid gaining weight, a list of physical activities indicating the number of calories burned and their Correspondence with current foods at the end of the year
The control group only received a brochure containing brief information on healthy living without any nutritional advice. 19659002] The results showed that on average, participants in the control group gained weight of ” clbad=”img img-responsive image-large”/>
The study, published this Monday (10), in the British scientific journal The BMJ (formerly British Medical Journal) The research was conducted between 2016 and 2018, patients have been measured and weighed in November and December 2016 and 2017, then in January and February the following years.
"End-of-year holidays coincide with collective vacations Many countries have long offered opportunities for excessive food consumption and sedentary lifestyle," says Frances Mason, a nutritionist and researcher at the University of Birmingham. and author of the study
Consume 6000 calories – three times what is recommended, "she said in a statement from the university.
"Lighter interventions, such as those of the Winter Weight Watch study, could be taken into account by those who develop public policies to avoid gains," says Mason.
Professor Amanda Daley, co-author of the study, says that the weight gained during the faith
"Although it is modest gains, they can result a considerable increase in weight over ten years ", explains
