Feast without guilt: tips to avoid holiday weight gain

Christmas and New Year are the most celebrated holidays of the year. For Filipinos, this season often revolves around attending parties and family gatherings, exchanging gifts, and indulging in festive activities.

But holidays are also notorious for that dreaded ‘weight gain’. Since food often takes the center stage in Filipino celebrations, it is not a surprise that many of us start the New Year a few pounds heavier. 

Well, weight gain is not necessarily bad as long as balance is maintained. However, many Filipinos are prone to illnesses such as heart diseases and high cholesterol levels so it’s an absolute must to watch what we eat, especially during the holiday season. 

But you don’t have to worry anymore, because we’re here to guide you! For this article, republicasia interviewed Registered Nutritionist-Dietitian and current University of the Philippines Los Baños instructor Genrev Esguerra to give us some tips on how to avoid holiday weight gain and still enjoy the celebration. 

On the Phenomenon of the Holiday Weight Gain

Before everything else, we first asked RND Esguerra about the phenomenon of holiday weight gain. Why does it happen and is it really a common occurrence? 

“I think very common siya, although we do not have data here in the Philippines on holiday weight gain. Pero on the average, there are several studies that would say that around half kilogram to 1 kilogram is gained during these holidays,” said Esguerra. 

He said that it was especially common during the last week of the year, when we celebrate Christmas and New Year. 

“Primary reason or factor siguro kung bakit tayo merong holiday weight gain is, of course, it’s about food. Especially sa ‘tin sa Pilipinas, tayong mga Pilipino, we celebrate through food. So kaya I think isa sa mahahalagang factors ito. And especially during this season na pasko o bagong taon, ‘yung sine-serve natin mostly ay ‘yung tatlong “M” — maaalat, matataba, at matatamis.” 

Aside from the food, Esguerra also said that physical activities are lessened during the holiday season because we’re on leave from school and work, which often comprise most of our activities in our regular schedule. 

“‘Pag sinama ‘yung maraming pagkain and ‘yung less physical activities, ito talaga ‘yung nakaka-contribute on weight gain during this season,” he explained. 

TIPS ON PREVENTING HOLIDAY GAIN WEIGHT

1. Eat like how you do during regular meals.

We know that the holidays are special, but according to RND Esguerra this doesn’t have to change the way you eat. 

“Dapat meron tayong mindset na ang holiday ay hindi iba sa mga regular na araw. So we treat ‘yung pagkain during the holidays as a regular day natin. Kunwari, you treat your dinner as your regular dinner.” 

Esguerra also advised people not to skip meals, just to compensate when attending events with plenty of food.

“‘Yung iba kasi iniisip nila, dahil may handaan mamaya, hindi ako kakain ng lunch. ‘Yun kasi ‘yung medyo mahirap sa ‘tin na habit na tanggalin. Meron tayong mindset na kailangan nating masulit ‘yung pagkain. Well maganda na kumain ka pa rin, just your regular or normal na amount.”

Esguerra said that depriving yourself of food, only to indulge later, can lead to overeating.

“We don’t really recommend that because hindi niya naa-account ‘yung tamang portion, tamang dami ng pagkain.”

2. Choose a smaller plate

Another tip by Esguerra is to choose a smaller plate. 

“‘Mas maliit na plato, mas okay, para ‘pag napuno na siya, sapat na ‘yun. Kasi ‘pag medyo malaki ‘yung plato natin, may tendency tayo especially ‘pag handaan na ito [ay] buffet, may tendency tayo na punuin siya [plate]. So may takaw-tingin na akala mo gutom ka pa. 

Choosing a smaller plate will help you control the portion of the things you might eat during the celebration. 

3. Drink water

“Kelangan stay hydrated tayo especially this season kasi most of the time, hindi tayo gutom. Minsan, uhaw ka lang,” advised Esguerra. 

He said that sometimes, thirst can heighten our appetites, which lead us to eat more. 

“‘Pag hydrated tayo, ang kukunin mo ay enough lang,” he added. He also debunked the myth that drinking cold water can harden your body fats. 

On a similar note, Esguerra cautioned about drinking sweet beverages, as we also most likely pair them with sweet meals. 

4. Portion your food using ‘Pinggang Pinoy’

Esguerra also promoted the use of Pinggang Pinoy: 

“As a Registered Nutritionist-Dietitian, I will always recommend to follow your Pinggang Pinoy.” 

Pinggang Pinoy is an interesting nutrition take on Filipino food portioning. It is a visual guide that helps Filipinos adopt healthy habits during meal times. 

According to Pinggang Pinoy, our plate should consist of the following: 

• ½  glow foods (fruits and vegetables)
• ⅓ go foods (energy-rich foods, e.g. rice, pasta, kamote, etc.)
• ¼ grow foods (protein source: meat, fish, butong gulay, etc.)

“‘Yan din ang way natin para hindi tayo sobra-sobrang maglagay,” said Esguerra. 

5. Eat Slowly and Take Time to Socialize

“Kadalasan sa atin, ‘pag kumain tayo nang mabilis, hindi tayo nasa-satisfy agad, then we tend to eat more,” Esguerra said. 

He added that the trick to enjoying a meal is to eat slowly and take time to socialize. 

“You take time. Kakain ka konti, then kuwentuhan kayo. You bond with your friends and your families, at saka ka kumain ulit.”

You can also engage in physical activities in-between the meals, albeit not in some heavy ones. 

“Especially for most of us who are attending Christmas parties, meron itong mga activities pa. So you might want to join, and engage, and socialize with others. Kasi [kung] puro kain lang, maganda na may break siya in-between. Or maglakad-lakad or tumulong sa mga nagliligpit, para ‘di ka rin sobrang busog na nahihirapan ka na, masakit na sa tiyan.”

6. Aim for leaner meats and fresher ingredients

Lechon, crispy pata, and salads are just some of the irreplaceable meals in the Filipino long-table during holidays. They are also often the culprit in weight gains. But Esguerra has some tips that don’t involve removing them from the menu. 

“Kapag nagluluto tayo ng ulam, you choose your parts. For example ‘pag nagluluto tayo ng chicken, instead of choosing the high fat parts like the wings, do’n tayo sa leaner options like the breast, the thigh, for example,” he explained. 

The same can be done with other meats like pork and beef. It is advised to avoid the fatty part and just get leaner meats. Esguerra also added that we can also lessen the fat in the food through our way of cooking. If steam and grill are in the options, then we should do it more instead of frying. 

When it comes to food flavoring, Esguerra urged the people to use herbs and spices instead of adding sodium and other additives. 

For desserts, fresh ingredients were encouraged. 

“Kunwari sa fruit salad, if you can use fresh fruits, better siya noh, instead of using ‘yung canned na fruit cocktails. Medyo mataas sa sugar siya kasi nakababad sa sugar syrup.”

Incorporating more foods and vegetables in the menu is also advised. 

“Hindi natin sinasabing tanggalin itong mga pagkain na ito, ang sinasabi natin, sabayan so we have variety and balance.”

Providing more vegetables and fruits options would also be inclusive for the seniors in the family who most probably are restricted to eat some of the staple Holiday foods. 

7. Put it in your mind that holidays are not all about food

“Let’s take this time to reflect and bond with your friends, your family. ‘Yung food additional na lang siya,” said Esguerra. 

While food certainly takes the center stage during the Filipino holiday season (and deservingly so), it is also important to think the main purpose of Christmas and New Year, if there are any, is to spend time and bond with our loved ones. 

“Ang isipin natin, there’s more to just food and we have more reasons to celebrate. And let’s reflect ‘yung mga pinagdaanan natin nang buong taon. ‘Yung food bonus na lang ‘to for our celebration. ‘Yun ang isipin natin para ang mindset na hindi natin [ay] hindi naka-focus sa food.”