Do you frequently find yourself eating too much during the holiday season? If that’s the case, you’re certainly not by yourself, and we can assist. Continue reading to discover how to curb overeating during the holidays.
The holidays appear annually, bringing with them a surge of emotions. Some feelings are joyful and reminiscent, while others can be overwhelming and anxiety-inducing. Therefore, managing food and nutrition during this period can become especially challenging.
This year, by simply applying a few suggestions from a registered dietitian, you can prepare yourself for success and avoid overeating this festive season.
Overeating During the Holidays
So, what causes this to happen? In reality, there are several contributing factors. The holidays generally invite celebration, and celebration often leads to social gatherings. And what do we typically encounter at social gatherings? Food!
Moreover, there are often nostalgic traditions associated with the holidays that revolve around food. Perhaps it’s a particular grocery store’s seasonal baking mix or your grandmother’s holiday treats. Either way, it’s safe to assert that the holidays and food are intertwined.
The tendency to overeat surfaces when we combine these two elements with a mindset of scarcity and mindlessness. So, let’s discuss how to counteract scarcity and mindlessness to help you avoid overeating during the holidays.
5 Tips to Prevent Overeating During the Holidays
Begin by applying these 5 tips this festive season to help prevent overeating.
Savor Your Holiday Favorites Mindfully
<p Regardless of where you find yourself during the holiday season, there will always be underwhelming holiday treats and dishes available. Whether it’s the stale cookies in the office break room or the uninspiring bread pudding your aunt insists on making every year. At the same time, there will always be those delightful, amazing treats and dishes you eagerly anticipate.
The first step in navigating the holidays and avoiding overeating is to mindfully relish the holiday foods that you truly enjoy. Seek out the dishes you look forward to every year, and disregard the others.
There’s no need to grab that stale cookie you know you don’t desire or to feel obliged by your aunt to sample that bread pudding. Stick to what you love, and leave the rest. This is one of the best methods to prevent overeating during the holidays.
Do Not Allow Scarcity to Control You
Now that we know we’re only going to indulge in the food items we genuinely want, we need to address the scarcity mindset. The scarcity mindset convinces us that we must consume as much as we can right now since we may not have access to it again for a while.
The result? You end up feeling excessively full and likely stressed or overwhelmed as a consequence. Regret sets in, and you can’t believe you’ve overeaten during the holidays again.
First of all, we’ve all experienced this. It’s human and it’s perfectly normal! But I’m going to share a quick strategy to help avert this from occurring again this year. When you’re relishing those holiday sweets and savory dishes, remind yourself that they will return. The holidays repeat every year, and you can enjoy them annually. Additionally, you can always recreate them outside the holiday season if you truly love them! Obtain that recipe from your friend or family member, or learn to craft something similar that the grocery store offers.
The more you can recognize and prepare for the scarcity mindset, the more control you’ll feel around food. This way, you can prevent overeating during the holidays.
Achieve a Balance Between Nourishment and Enjoyment
Given the rise in holiday social gatherings, it’s easy to lean heavily into the enjoyment aspect during this time of year. It’s often entirely unintentional! Before we realize it, the holiday season concludes and we recognize just how much we’ve overeaten and indulged in those enjoyment-focused foods.
To stop overeating during the holidays, approach with mindfulness and intention. You can utilize Nutrition Stripped’s Balance Spectrum for this. The spectrum has two halves, one representing nourishment and the other representing enjoyment. In the center, we discover a balance between the two.
Use this visual to check in with yourself. Are you spending excessive time on the enjoyment half of the spectrum? If so, how can you reel yourself back toward the center or slightly to the nourishment side? Prioritize a balance between the two from the outset, rather than focusing on one over the other.
Never Depart for a Gathering on an Empty Stomach
This applies to all social gatherings year-round, honestly. How many times have you told yourself, “I won’t eat all day because I want to truly enjoy myself at this dinner?”
If this is a common thought for you, then I’d wager you’re also familiar with the excessively full, uncomfortable, stress-inducing sensation you feel after the meal or gathering you attended.
Fasting leads to intense hunger, which results in overeating. To stop overeating during the holidays this year, ensure you’re well-nourished before the gathering or meal. Carry out your day just as you would normally! This way, you’ll still be hungry and able to enjoy yourself, but you won’t feel so starved that you’re compelled to overeat.
Take Time to Manage Stress
The holidays can be busy, stressful, and somewhat chaotic, to be honest. Don’t misunderstand me, I genuinely love the holiday season! But that certainly doesn’t negate the reality that they can be overwhelming. Often, overeating is simply a byproduct of mindlessness as we’re trying to navigate the holiday season while maintaining our sanity.
Attempt to establish some active stress management. Journal your thoughts, meditate with some calming music, or perform a quick yoga routine. Managing stress helps alleviate stress eating, which in turn reduces overeating.
The Conclusion
Introduce mindfulness, savor your favorites, incorporate some stress management, and continue to nourish yourself as you normally do, and you’ll break the cycle of overeating during the holidays! As always, take these suggestions gradually. Try one at a time, see what works, make it your own, and move on to the next.
Remember to share how it goes by tagging us on social media!
Do You Wish to Achieve More Balance with Your Food Choices?
Then discover your balanced eating type!
Take this 45-second free quiz to identify which balanced eating archetype you embody, and what your unique type requires to maintain balance in how you nourish yourself. This way, you can finally liberate yourself from obsessions with food and dieting, maintain a balanced weight, and foster a positive relationship with food and your body.
Take The Free Quiz Now
original publish date: 12/9/22
**Methods to Avoid Overeating During the Festive Season**
The holiday season signifies a time for celebration, family gatherings, and often, indulgent meals. While relishing festive foods is a delightful part of the holiday spirit, it can also result in overeating and unwanted weight gain. Here are some practical strategies to help you avoid overeating during this festive period:
1. **Mindful Eating:**
Mindful eating entails giving full attention to the process of eating and drinking, both internally and externally. This practice encourages you to savor every bite, recognize hunger and satiety signals, and make deliberate food choices. By consuming food slowly and without distractions, you can enhance your meal enjoyment and curb overeating.
2. **Portion Control:**
At holiday meals, it’s easy to fill your plate with an abundance of delicious options. To manage portion sizes, utilize smaller plates, which can naturally restrict the amount of food you eat. Start with smaller servings and return for seconds only if you’re still hungry. This method allows you to enjoy a variety of foods without overindulging.
3. **Stay Hydrated:**
Sometimes, thirst can be confused with hunger. Drinking adequate water throughout the day can help you stay hydrated and diminish the chances of overeating. Consider having a glass of water prior to meals to assist in regulating appetite and preventing excessive food intake.
4. **Eat Regular Meals:**
Skipping meals to “save room” for a holiday feast can lead to overeating later. Instead, maintain a regular eating schedule with balanced meals and snacks. This helps keep your metabolism consistent and prevents extreme hunger, which can prompt overindulgence.
5. **Prioritize Protein and Fiber:**
Foods high in protein and fiber can help you feel satisfied for longer. Incorporate lean proteins, such as turkey or chicken, and fiber-rich foods, such as vegetables and whole grains, into your meals. These nutrients aid in appetite control and lessen the urge to overeat.
6. **Limit Alcohol Consumption:**
Alcohol can lower inhibitions and raise the likelihood of overeating. It also adds extra calories to your diet. If you choose to drink, do so moderately and alternate alcoholic beverages with water or other non-alcoholic choices.
7. **Focus on Socializing:**
Shift your emphasis from food to the social interactions at holiday gatherings. Engage in discussions, partake in activities, and enjoy the company of friends and family. This can help reduce the focus on food and avoid mindless eating.
8. **Plan Ahead:**
If you anticipate attending a holiday event with tempting foods, plan in advance. Have a healthy snack before you go to avoid arriving famished. Inspect the food options prior to filling your plate, and decide beforehand which treats you wish to delight in.
9. **Practice Self-Compassion:**
It’s vital to treat yourself kindly during the holiday season. If you do overeat, do not dwell on it. Recognize it, learn from the experience, and move on. Remember that one meal or day of indulgence won’t ruin your overall health.
By applying these strategies, you can enjoy the holiday season without the discomfort and guilt that often accompany overeating. With a mindful approach, you can savor the festivities while looking after your well-being.