How Can We Prevent Overeating at the New Year?
New Year’s Eve is the most wonderful time of the year when magnificent food floods to our tables.
But for those at risk of heart disease, heavy New Year’s meals can have serious consequences. Let’s see how we can curb our eating and drinking impulses!
Your New Year’s table may be filled with delicious food, but make sure you set your limits to give your heart a beautiful gift this year. Overeating causes reflux in the short term and unhealthy weight gain and obesity in the long term, which are two main risk factors for heart attack and heart disease.
As a result of cardiology clinical research published in recent years, he stated that the patient records of heart disease-focused hospitals have reached the peak and that the main reason for this is binge eating.
Overeating puts the body under stress. Just like getting excited and running fast, overeating also puts an extra load on the heart.
A large meal can trigger the release of the stress hormone “norepinephrine”, which raises blood pressure and heart rhythm. Also, a large meal, especially those filled with fat and refined carbohydrates, can raise triglyceride levels, leading to an increased risk of stroke, heart attack, and heart disease.
Long-term consequences of overeating:
Overeating results in excessive weight gain and thus invites the onset of type 2 diabetes. Diabetes is one of the most prominent risk factors for the development of heart disease. This risk triples in women and doubles in men.
Excessive weight gain increases the risk of stroke, osteoarthritis, depression and anxiety, as well as diabetes and heart disease.
6 cardiologist-approved tips to prevent overeating at the beginning of the year;
1. Stick to a routine
A strict diet and a systematic plan – eating meals at the same time each day and not deviating too much from this routine – are the best way to avoid cravings. It’s also a great tip for maintaining your heart-friendly diet throughout the year.
2.Avoid foods that contain saturated fat.
You should avoid foods that are high in fat and rich in animal fat, and instead try to choose heart-friendly foods such as lean proteins, fresh fruits and vegetables, and whole grains with high fiber content.
3.Get help from technology
Apps such as calorie counter, food tracker, heart health monitoring can help you as your digital responsible partner throughout the year.
4. Take your time
It takes almost 20 minutes for the brain to receive the message that your stomach is full. If you continue to eat during this time, you may eat more than your body needs. Slow down, chew your food thoroughly, and leave your fork until you swallow it after bite to avoid overeating. Also, drinking water between bits will help you to brake yourself.
5. Make a plan
Before your Christmas dates, make a plan for yourself, such as having a healthy snack right before the date, drinking plenty of water throughout the day, or pampering yourself with small portions of the things you love. The key here is to find what is good for you and stick to it.
6. Focus on your friends
It is very possible to lose yourself in the middle of the food on New Year’s Eve. Instead of focusing on the meal in the center of the day, focus on the good time you spend with your friends or family. Spend time chatting between donuts so you will have less food and more fun.
