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maltatoday, SUNDAY, 11 DECEMBER 2016 XII Christmas FROM tasty mulled wine to a few too many mince pies, it's easy to gain weight at Christmas. Indeed, between work Christmas parties, Christmas lunch or dinner, edible presents and New Year's Eve, it can be an effort not to pile on the pounds. The human body can be quite re- markable in its ability to maintain a stable weight over the long term. One small American study re- ported average fluctuations of just 0.5 kg throughout a year. Weight peaked in winter, which may be due to poorer weather and lower physical activity, but returned to normal. We often don't follow our nor- mal routines during the holidays. Therefore our lifestyle behaviours and body weight can change. Here are five simple tips to avoid a belly like Santa's 1. Choose foods that have been associated with healthier body weights in the longer term and increased satiety in the shorter term, such as fruits and vegetables, and leaner foods that are higher in fibre and protein. Choose: salads over white bread, oat slices or biscuits over short- bread biscuits, roasted nuts over potato chips, turkey breast over salami, shrimps [prawns] and other seafood over sausages. Eat intuitively: try to listen to your hunger and fullness. This will help with the feeling of sickness that can come at the end of Christmas day due to overconsumption. 2. Choose smaller plates, as these are associated with reduced food intake compared to larger plates even if you have a level of intuitive eating. 3. Put a smaller variety of foods on your (smaller) plate and don't go back for seconds. If you have a large variety of foods, you are more likely to eat more – some- thing called sensory-specific satiety. 4. Self-monitor. One study report- ed that systematically recording what you eat, drink and how much you move during holiday periods was associated with improved weight. Use goal-setting and self- monitoring sheets or apps to help regulate the amount of alcohol or potato chips you consume each day. Go for walks or swims if the weather allows, and avoid spend- ing the whole break binge-watch- ing television. 5. Avoid soft drinks and excessive alcohol every day. When you do drink alcohol, choose a soda mixer with a piece of fresh lime to have with your spirits and drink water in between each alcoholic drink. At the end of the silly season, you may still have gained some weight. But keep it in perspective: it might have been due to quite pleasurable activities and it's unlikely to be a problem in the long term, if you get back to your usual balanced exercise and eating routine. It's fine to indulge every now and then, even if it means going back for seconds of Christmas pudding on Christmas day. Just don't indulge every other day of the holidays, either. Keeping your tummy at at Christmas Stress: the Holidays Survival Guide LET'S face it, even if you're the hap- piest and most outgoing person, the holidays can be stressful and often disappointing. Expectations are high that this season will be magical and perfect as we try to recapture the anticipation we felt as children wait- ing for Santa, or wait for a rush of emotion as we ponder the religious significance of Christmas. When those feelings don't automatically well up, we're disappointed. The idea of doing all the holiday stuff while you're juggling with work, family and other stressful matters is beyond overwhelming. Here's the good news: it doesn't have to be that way. Here are some suggestions for the coming holidays, drawn from several experiences. Most of the time, responsibility for the all-important Christmas dinner falls on just one person. While some people may really love taking con- trol there's never any harm in asking for or offering help. Many parts of Christmas dinner can be divvied up and the youngest to the oldest member can take responsibility for one part; be it setting the table, washing and chopping the veggies or watching the turkey doesn't burn. In addition, many parts of the din- ner can be prepared well in advance of Christmas Day itself and either frozen and defrosted on the day or left in fridge. Don't let what should be a happy family meal turn into a screaming match over who left the roast potatoes in the oven, prepare what can be done in advance and let everyone pitch in on the day. While it can be fun to be caught up in the shopping madness it can also be stressful and put financial pressure on strapped resources. If there are many of you buying presents for each other why not start a Secret Santa tradition. Put all names in a hat and have each person withdraw one name. You are then responsible for buying one nice present for that person and receiving one nice present in return from somebody else. It cuts down on both the financial pressure and the stress of trying to think of seven different amazing Christmas presents. As long as you get your present bought on time you can be that smug person wandering serenely around on Christmas Eve soaking up the atmosphere without feeling the pressure. Many people have at least one party a week- end for the whole of December but of- ten two or three building up to one a night in the last week before the big day. While it is a great opportunity to meet old friends and relatives that you only see once a year it can also lead to a great pressure to be a social butterfly. The combination of alcohol and exhaustion can contribute to an overwhelmed and stress-out feeling. This year think twice before you say yes. Some peo- ple revel in the wild party seasons but for others it can feel more like a chore than a pleasure. Sure, there are some events you probably need to go to but you don't have to go to your second cousin's Sunday after- noon Christmas extravaganza. Most peo- ple have a big problem saying no and this leads to unnecessary stress. Feel free to make your excuses and go to as many or as few of the parties as you like. Go to an hour of one and an hour of another if you want to make an appearance. It's your time to decide in advance what would be most fun for you and stick to your guns. For many people Christmas is the best time of the year. For others it can be stressful, sad or lonely. Look- ing after yourself and others, re- minding yourself why you are doing the things you are doing and taking a time out every now and again to relax is probably the best thing you can do to reduce any Christmas stress and make Christmas a pleas- ant, non-stressful time of year. all names in a hat and have each person withdraw one name. You are then responsible for buying one nice present for that person and receiving one nice present in return from somebody else. It cuts down on both the financial pressure and the stress of trying to think of seven different amazing Christmas presents. As long as you get your present bought on time you can be that smug person wandering serenely around on Christmas Eve soaking up the atmosphere without feeling the pressure. Many people have at least one party a week- end for the whole of December but of- ten two or three building up to one a night in of alcohol and exhaustion can contribute to an overwhelmed and stress-out feeling. This year think twice before you say yes. Some peo- ple noon one and an hour of another if you want to make an appearance. It's your time to decide in advance what would be most fun for you and stick to your guns. For many people Christmas is the best time of the year. For others it can be stressful, sad or lonely. Look- ing after yourself and others, re- minding yourself why you are doing the things you are doing and taking a time out every now and again to relax is probably the best thing you can do to reduce any Christmas stress and make Christmas a pleas- ant, non-stressful time of year.