Dave Nuku's tips to avoid holiday weight gain

You’ve been diligent and determined with regular exercise and portion control; that is, until the celebratory dishes and desserts make their way to your dinner table during the holidays.

Living among fellow food-lovers can make it difficult to resist eating more than your fair share of tasty treats, but if you’re trying to lose weight, every mouthful counts. So how do you enjoy the holidays and keep the scale from creeping upwards? Follow these pointers from Dave Nuku, trainer for the Blue Team on The Biggest Loser Asia to keep your appetite and waistline in check.

1. Go for balance

Nuku favours the Prophet Mohammad’s teachings on eating: Following each meal, your stomach should be filled with one-third food and one-third water, while the remaining one-third is left empty. “My interpretation of this is to have a well-balanced meal of protein, carbohydrates, fat, essential vitamins and minerals. All meals should be accompanied by an equal measure of water,” says Nuku.

2. Control your portions

What’s the easiest way to avoid over-eating? Slow down, says Nuku. “Take time to chew your food several times before swallowing. Savour it, and drink water in between mouthfuls to give your body time to feel full. This will reduce your desire to keep eating.”

3. Don’t make excuses

If you constantly find yourself complaining that you don’t have time to exercise, consider this: Life is all about choices, and there’s always time to work out if you choose to make time for it, says Nuku. “Try to exercise in the mornings so you’ll be free to enjoy the rest of your day with peace of mind, knowing that you’ve gotten your workout out of the way,” adds Nuku.

4. Keep moving

Being on holiday doesn’t mean you have to throw your workouts out of the window. No time to head to the gym? Walking is a great way to burn calories and get your heart rate up. “Personally, I love to run when I’m on holiday,” says Nuku. “Running or walking first thing in the morning before breakfast is the perfect way to start your day,” he adds. Plus, it’ll give you the burst of energy you need to get through the day.

5. Resist the temptation to overeat – the right way

Depriving yourself of your favourite treats will make you miserable, and almost guarantees that you’ll give in and binge. “Enjoy some treats in moderation,” advises Nuku. “Just make sure that you do on special occasions only, and don’t make them a part of your every day diet.”

6. Prep for the party

If you know you’ll be attending a party, workout before you go. Train as hard as you can, says Nuku. “Think of it as earning your evening out. The food will taste better too!” he says. “But remember not to go overboard with the food.”

7. Pick the right foods

You know that 500-calorie slice of chocolate cake will take hours to work off, but you still want it. Why not try eating a salad first, and then decide if you still want the slice of cake? If you’re craving dessert, check out some low-calorie options, such as jelly, chocolate pudding or mousse, which still taste great and leave you feeling satisfied.

8. Be prepared – have a damage-control plan

Slipping up doesn’t mean you can’t try again. “Just get up, dust yourself off and go at it again,” urges Nuku. “The sooner you get back into your workout routine, the faster you’ll get the kilos to melt off!”

Beat the holiday binge

So what is it about the holiday season that makes you pile on the kilos even though you swore not to fall back into the same weight-gain pattern? Dave Nuku has this explanation: “A lot of people adopt the ‘see-food diet’. They see food and they eat it.”

When you’re entertaining at home or out socialising, your portion control senses tend to shut down, making it easier for you to lose track of the amount of food you’re eating, says Nuku.

Apart from the sumptuous food spread that’s always available wherever you go, the stress that comes with planning family gatherings and holidays, as well as rushing to meet deadlines before you take time off from work can result in less time for workouts, and more snacking. To decrease your stress levels, work out your priorities, don’t sweat the small stuff, and resolve to enjoy the holidays!

Get moving!

You don’t have to be at the gym to burn calories. Fit physical activity into your day with these tips.

• Get active with the family. Plan activities that will help you and your family stay active, whether it's making a trip to the city to look at the holiday decorations, or organising a festive game of futsal when they come to visit.
• Spring clean the house. Need to get the house spick and span for guests? Do it yourself and work off those cookies in the process!
• Go shopping. Explore a shopping mall you’re not very familiar with for a spot of shopping. Even if nothing catches your eye, you will have torched some calories.
• Walk more. When shopping for groceries or holiday presents, park your car as far away from the entrance as possible. Having to walk further means you'll burn more calories.

Story courtesy of Shape Malaysia magazine.