Christmas Indulgences: It's Important to 'Get Off the Sofas', Go for Walks, and Avoid Leftovers in the Following Days
The holiday season often brings rich meals, sweet treats and extra calories. Many people worry about overeating, but a Portuguese nutritionist says balance—not strict rules—is the best approach. Liliana Natário, based in Portugal, offers practical advice for enjoying festive food without guilt or extreme measures.
Holiday indulgence doesn’t start on Christmas Day. Celebrations can begin as early as late November, leading to gradual weight gain. Natário notes this is normal and expected, given the extra calories from festive dishes.
Instead of drastic changes, she suggests small adjustments. Adding greens and seasonal fruits to meals can help with fullness and reduce fat absorption. Alternating alcoholic drinks with water also cuts down on both alcohol and empty calories. Moderation matters, especially with rich foods like olive oil and desserts. Overdoing them can leave people feeling sluggish or unwell. Natário’s mantra is simple: *'We can eat everything, but we don’t have to eat all of it.'* She warns against extreme diets, including unsupervised fasting. One patient tried prolonged fasting alone and later needed professional weight management support. Instead, she recommends staying active—getting off the couch, taking walks, and avoiding leftovers to offset overeating. Traditional recipes, however, should stay unchanged. These dishes carry family meaning and love, so swapping ingredients for health reasons isn’t necessary.
Natário’s advice focuses on enjoyment without excess. Small tweaks, like more vegetables and movement, can make a difference. The goal isn’t perfection but a balanced way to celebrate—without guilt or drastic measures.
