Stress and gut health: how the nervous system affects your stomach
Chronic stress can severely affect gut health due to the bidirectional connection between the brain and the digestive tract.
|
17/2/2025
-
How to maintain an active metabolism during the Christmas season: tips and exercises
Christmas is a time filled with family gatherings, delicious meals and, in many cases, a decrease in our usual levels of physical activity.
Is it possible to enjoy the holidays without sacrificing our health and metabolism? The answer is yes.
Inthis article, we will explore practical exercises and habits you can integrate during the holidays to maintain an active and balanced metabolism, even in the midst of toasts and dinners.
The festive pace, while delightful, can be challenging for those who wish to maintain their wellness goals.
However, you don't need to give up the pleasures of the season to take care of yourself.
Here you'll learn how small changes can make a big difference. From simple physical activities to adjustments in your daily routine, you'll discover effective ways to balance holiday enjoyment with taking care of your body.
Exercises to Maintain an Active Metabolism
1. High Intensity Interval Training (HIIT).
High-intensity interval training (HIIT) is one of the most effective ways to keep the metabolism active. This type of exercise combines short periods of intense activity with short breaks, maximizing calorie burn in a short time. According to several studies, HIIT workouts can significantly increase metabolic rate during and after exercise, known as the "afterburn effect".
The main benefit of HIIT is its versatility. You can perform it at home, at the gym or even in a nearby park. Plus, it doesn't require specialized equipment, making it perfect for those on the go during the holidays.
Practical example: Spend 15 minutes before holiday gatherings on a HIIT circuit that includes burpees, jump squats and dynamic planks. This approach will not only help you offset the extra calories, but also give you a boost of energy to take on the day.
2. Walking After Meals
Although it may seem simple, walking after eating has multiple benefits. Studies indicate that walking for 10-15 minutes after a meal helps stabilize blood sugar levels and improves digestion. This habit also promotes a slight increase in caloric expenditure, helping you to maintain energy balance.
If walking outdoors is not an option due to weather or circumstances, consider taking a light walk indoors or in the space where you are celebrating.
Practical tip: Suggest to your family a short walk after Christmas dinner. Besides being a healthy activity, it is an excellent opportunity to connect with your loved ones and relax after a large meal.
Active Family Games
Christmas can also be the perfect time to enjoy active games that involve physical movement. Activities such as dancing, playing catch or even friendly jumping or running competitions are great for burning calories while making memories.
Tip: Organize a mini sports or family dance tournament. This will not only keep you active, but will encourage social interaction and good humor among participants.
Habits to Optimize Metabolism at Christmastime
1. Stay Hydrated
Water is essential for metabolism. Research indicates that drinking 500 ml of water can increase resting energy expenditure by up to 30% over the next hour. In addition, staying hydrated helps regulate appetite, reducing the tendency to overeat.
During the holidays, consuming salty foods and alcoholic beverages can lead to dehydration. This not only affects your metabolism, but can also cause fatigue and discomfort.
Practical tip: Carry a bottle of water with you during the day and set a daily drinking goal. Consider including unsweetened herbal teas or water with fruit slices to add variety.
2. Eat Protein at Every Meal
Protein not only helps build and repair tissues, but also has a higher thermogenic effect compared to other macronutrients, which means the body expends more energy to digest it. Including protein in meals helps maintain satiety and stabilize metabolism.
Opting for lean proteins such as chicken, fish or tofu during main meals, as well as adding nuts, eggs or Greek yogurt as snacks, can be an effective strategy to balance your meals.
Practical tip: Instead of filling your plate with only carbohydrates and fats, make sure that at least one third of your plate is made up of protein-rich foods. For example, accompany traditional dishes such as tamales or lasagna with a good portion of salad with chicken or salmon.
3. Consistent Mealtimes
During the holiday season, it is common to alter meal times due to gatherings and celebrations. However, maintaining a regular eating routine can benefit your metabolism. Recent studies suggest that eating at regular intervals helps avoid extreme hunger peaks and promotes better digestion.
Recommendation: Although dinners tend to be later, try to maintain a balanced breakfast and light lunches. This will help prevent you from getting too hungry for the main meals.
Practical Examples: How to Incorporate These Strategies
Case 1: Ana, a mother of two, has a busy holiday schedule. To stay active, she organizes small 10-minute HIIT challenges with her children in the morning and enjoys family walks after dinner. She also prioritizes drinking water before each meal and preparing protein-rich snacks to keep her energy steady throughout the day.
Case 2: Carlos, a sweet tooth, adopts the habit of drinking a glass of water before each meal and ensures that his snacks include nuts and low-fat cheese to balance sugar intake. He also incorporates daily 15-minute walks and a brisk exercise circuit into his routine.
Case 3: Laura, who usually attends multiple holiday dinners, decides to plan her meals on a consistent schedule. Before each event, she consumes a small protein-rich snack, such as Greek yogurt, to avoid overeating.
Conclusion and Summary
Christmas does not have to be synonymous with a sedentary lifestyle or neglecting your health.
By implementing exercises such as HIIT and regular walks, along with simple habits such as staying hydrated, consuming protein at every meal and keeping consistent schedules, you can fully enjoy the holidays without compromising your metabolism.
Remember that balance is the key.
Small changes can have a significant impact on your well-being.
Take advantage of these strategies to take care of yourself while enjoying the company of your loved ones. Make this Christmas an opportunity to strengthen both your relationships and your health.
References
- Fahey, M. C., Klesges, R. C., Kocak, M., Talcott, G. W., & Krukowski, R. A. (2020). Change in eating pattern as a contributor to energy intake and weight gain during the winter holiday period in obese adults. International Journal of Obesity, 44(7), 1586-1595.
- Moreno-Pérez, D., Cámara-Navarro, M. M., Jurado-Castro, J. M., Molina-Luque, R., Cano-Gutiérrez, B., Martínez-Fernández, L., & Pérez-Jiménez, F. (2020). Effects of Exercise Training during Christmas on Body Weight and Cardiometabolic Health in Adults with Metabolic Syndrome. International Journal of Environmental Research and Public Health, 17(13), 4732.
- Moosavian, S. P., Rahimlou, M., Saneei, P., & Esmaillzadeh, A. (2021). Effects of Lifestyle Intervention on Inflammatory Markers and Waist Circumference in Patients with Metabolic Syndrome: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Obesity Facts, 14(5), 501-512.
- Wheeler, M. J., Dempsey, P. C., Grace, M. S., Ellis, K. A., Gardiner, P. A., Green, D. J., & Dunstan, D. W. (2019). Sedentary behavior as a risk factor for cognitive decline? A focus on the influence of glycemic control in brain health. Alzheimer's & Dementia: Translational Research & Clinical Interventions, 5, 536-551.
.png)
.png)
