The month of the World Cup is a period that billions of football fans around the world have been waiting for for 4 whole years.

They watch games almost non-stop - while eating unhealthy.

Although it seems to us that this is only a month, and that it has no effect on us in the long term, it is a mistake that we will have to deal with in the future.

While watching the games, people are less active and mostly sit in front of the TV, and eat foods full of simple carbohydrates and high in calories, such as crackers, sodas and beers.

All of these can affect the energy balance, because we put more calories into the body and take out less, which causes weight gain.

The emotional aspect accompanying games can also contribute to an increase in blood pressure.

Weight gain can develop diseases related to the metabolic syndrome, such as diabetes, hypertension, blood lipids and fatty liver.

It can also affect our quality of life and cause difficulty in our daily functioning, feeling tired and reducing daily physical activity.

But what should be done to prevent this from happening?

This is exactly what Ilana Nikiforova, a clinical dietician at Raphael Hospital, will help us understand.

We all hope that the belly won't stay, Photo: Thinkstock Photos

People enter a kind of cycle of weight gain, which leads to difficulty in performing physical activity, and the lack of it may affect further weight gain.

Even an increase of 2-3 kilograms can have a negative effect on the health condition and cause an increase in blood sugar levels, an increase in blood pressure and blood lipid levels.

This increase may cause people who are already dealing with metabolic diseases (for example, diabetics), to go out of balance of the sugar levels or to increase the blood pressure in those who suffer from high blood pressure, even among those who take antihypertensive drugs.

Those suffering from lipids in the blood may increase the level of lipids in the blood, despite the drug treatment to lower cholesterol.

It's hard not to ask if there is a way to survive this period without an impressive "beer belly"?

The answer is yes, it is absolutely possible.

The fact that the consumption of calories in the evening increases requires care and maintenance of nutritious eating during the day, without snacks and sweets - and this in order to save a caloric amount during the day, which will make it possible to add calories and still maintain a proper daily caloric balance.

You should play it easy with these two things, photo: Getty Images

What should be done?

Our tips

• It is recommended to reduce drinking carbonated drinks or beer, and if so then limit it to a glass or two during the evening.

Also, it is recommended to limit the amount of cracks to a handful or two as much as possible per game.

• During the evening you can drink more drinks such as tea and coffee, which contain less calories than sweet drinks and beer.

• You should watch the games with a bottle of water next to you.

This way you will encourage yourself to drink water and reduce sugary drinks.

It's delicious, but let's tone it down a bit.

Cracker stand in Mahane Yehuda market (archive), photo: Oren Ben Hakon

• You can make a drink of water with mint, lemon pieces, apple pieces, cucumbers and a cinnamon stick.

Their additions in terms of calories are few, and will contribute to a sweeter taste of the water.

• You can replace the crackers with a plate of cut fruits or vegetables.

In this way, we prevent ourselves from eating unnecessary crackers and nutritious eating of fruits and vegetables.

• It is recommended to eat before the game in the evening, so that you arrive at the game more satiated - which will lead to a reduction in the amount of snacks during the game.

Ilana Nikiforova, photo: Keren Friedman

Ilana Nikiforova is

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