Do you frequently find yourself indulging too much during the holiday season? If this resonates with you, rest assured, you’re not alone, and we can assist. Continue reading to discover ways to curb overeating during the holidays.
Every year, the holidays arrive, bringing a wave of feelings. Some are joyful and reminiscent, while others can be daunting and stressful. Consequently, handling food and nutrition during this time may prove quite challenging.
This year, by simply applying a few strategies recommended by a registered dietitian, you can prepare yourself for a successful season and steer clear of overeating.
Overindulgence During the Holidays
So, what triggers this behavior? In reality, there are several factors at play. The holidays typically prompt celebrations, which often involve social events. And what do we commonly encounter at these gatherings? Food!
Moreover, nostalgic traditions tied to the holidays often revolve around food as well. Perhaps it’s a particular seasonal baking mix from a favorite store or your grandmother’s holiday specialties. It’s safe to say that holidays and food are closely intertwined.
Overeating becomes a concern when these factors are combined with a mindset of scarcity and mindlessness. Let’s discuss strategies to combat scarcity and mindlessness to help you avoid overeating this holiday season.
5 Strategies to Avoid Overeating During the Holidays
Begin by incorporating the following five tips this holiday season to help prevent overeating.
Relish Your Holiday Favorites Mindfully
No matter where you are during the holidays, there will always be underwhelming holiday treats and dishes around. Whether it’s the stale sugar cookies in the office breakroom or the unremarkable bread pudding your aunt insists on making annually. At the same time, delicious, mouthwatering treats that you are eager to enjoy will also be present.
The primary focus for successfully navigating the holidays and avoiding overeating is to mindfully enjoy the holiday foods that you truly appreciate. Seek out the dishes you anticipate each year and skip the rest.
There’s no obligation to grab that stale cookie that you know you don’t fancy or to feel compelled by your aunt to try that bread pudding. Stick to what you like and leave the rest. This is one of the most effective methods to prevent overeating during the holidays.
Don’t Succumb to Scarcity
Now that we’ve established that we’ll only consume the foods we genuinely desire, we must address the scarcity mindset. This mindset convinces us we must eat as much as possible right now because we won’t have access to these treats for a while.
The result? You end up feeling excessively full and likely stressed or overwhelmed. Regret sets in, and you wonder how you once again overindulged during the holidays.
First and foremost, we’ve all experienced this. It’s human and it’s normal! But I’m going to provide a quick tip to help you avoid this situation again this year. When indulging in those holiday sweets and savory delights, remind yourself that they’ll return. The holidays occur each year, allowing you to relive the flavor experiences annually. Furthermore, you can recreate them beyond the holiday season if you cherish them! Obtain that recipe from a friend or family member, or discover how to create something similar from what the grocery store offers.
The more you call out and prepare for the scarcity mindset, the more empowered you’ll feel when it comes to food. In doing so, you can effectively avoid overeating during the holidays.
Achieve a Balance Between Nourishment and Enjoyment
With the increase in holiday gatherings, it’s easy to lean heavily towards enjoyment at this time of year. This is often unintentional! Before long, the holiday season wraps up, and we realize how much we’ve overindulged in those enjoyment-focused foods.
To prevent overeating during the holidays, lead with mindfulness and purpose. To do this, you can employ Nutrition Stripped’s Balance Spectrum. This visual illustrates two halves—nourishment and enjoyment—with balance depicted in the center.
Utilize this visual to assess yourself. Are you spending excessive time on the enjoyment side? If so, consider how you can realign yourself to the center or shift slightly towards the nourishment side. Aim for a balance from the outset, rather than prioritizing one over the other.
Never Attend a Party on an Empty Stomach
This applies to social gatherings all year round, honestly. How many times have you told yourself, “I won’t eat all day because I want to truly savor this dinner?”
If this rings true for you, then I’d wager you’re also familiar with the feeling of being overly stuffed and uncomfortable following the meal or social event.
Fasting creates intense hunger that likely leads to overeating. To prevent this during the holiday season this year, ensure you’re well-nourished beforehand. Go about your day as you would on any other! You’ll feel hungry enough to enjoy the event without being so ravenous that you overindulge.
Take Time to Manage Stress
The holidays can be busy, stressful, and, quite frankly, a bit chaotic. Don’t misunderstand me; I genuinely adore the holiday season! However, this doesn’t change the fact that it can feel overwhelming at times. Often, overeating stems from mindlessness as we attempt to navigate through the holiday season while maintaining our sanity.
Consider introducing some intentional stress management into your routine. Journal your thoughts, meditate with soothing music, or engage in a quick yoga session. Managing stress reduces stress-induced eating, which in turn minimizes overall overeating.
Final Thoughts
Incorporate mindfulness, relish your favorites, integrate some stress management, and nourish yourself as per usual to break the cycle of overeating during the holidays! As always, take these strategies one step at a time. Experiment with each approach, see how it feels, adjust it to suit you, and then move on to the next.
Don’t forget to share your journey with us by tagging us on social media!
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original publish date: 12/9/22