The holiday season often means overindulgence, from appetizers and turkey with chestnuts to foie gras, slices of Yule log, and endless glasses of champagne. Here are a few tips to enjoy the festivities while staying in shape.

1-TAKE THE TIME TO EAT

Take your time to eat and chew thoroughly. Ideally, a meal should last between 25 and 30 minutes. This facilitates digestion and gives the brain time to register the feeling of fullness. Conversely, a person who doesn't take the time to eat properly can increase their daily calorie intake by nearly 30%.

2-Focus on lean proteins

Meat dishes are a must during the holidays, but to limit energy intake, it's best to choose lean proteins. Dr. Jean-Michel Cohen recommends "fish, shellfish, or poultry," which are low in saturated fat and calories. And accompany them with vegetables. "You can eat plenty of vegetables, but not fruit," the nutritionist reminds us.

3- CHOOSE WHOLE GRAINS

At the table, choose whole-wheat bread. In general, replace refined grains (white rice, white bread) with buckwheat, whole rye, quinoa, or oat flakes. Richer in fiber and protein, whole grains promote satiety and limit fat storage.

4- LIMIT THE NUMBER OF ALCOHOL DRINKS

It's hard to avoid alcohol during the holidays, but be warned: it's a real calorie bomb. One gram of ethanol contains about 7 calories, almost as many calories as one gram of fat, and even more than one gram of sugar. To still enjoy a drink, opt for lower-calorie choices like cider, beer, or shandy, and remember to alternate with water.

5- SLEEP AT LEAST SEVEN HOURS

During the holidays, we're often tempted to stay up late. However, lack of sleep has detrimental effects on our metabolism. A night that's too short increases the production of ghrelin, the hunger hormone, and decreases that of leptin, the hormone responsible for satiety. Sleeping less than seven hours a night encourages snacking the next day, especially of fatty and high-calorie foods.

6- DO NOT SKIP MEALS

Some may be tempted to skip a meal to "save up" before the Christmas Eve dinner. But such deprivation is counterproductive because at the next meal, the appetite is tenfold, and moreover, there is often a tendency to turn to starchy foods, cold cuts, cheese, and sweets, thus increasing the risk of weight gain.