Do you frequently catch yourself consuming too much food during the holiday season? If that pertains to you, you’re certainly not on your own, and we’re here to assist. Continue reading to discover how to curb overeating during the holidays.
The holidays arrive annually, bringing a wave of emotions with them. Some feelings are joyous and reminiscent, while others can be quite daunting and stressful. This makes managing food and nutrition during this period particularly challenging.
This year, by simply applying a few strategies from a registered dietitian, you can prepare yourself for success and steer clear of overeating this holiday season.
Overindulgence During the Holidays
What leads to this behavior? There are several factors at play. The holidays typically signify celebration, which often involves social gatherings. And what do we typically encounter at social events? Food!
Moreover, nostalgic traditions accompanying the holidays are frequently centered around food. Perhaps it’s a specific grocery store’s seasonal baking mix or your grandmother’s festive cookies. Regardless, it’s clear that food and the holidays are intertwined.
The overeating aspect emerges when these two elements are mixed with scarcity and mindless eating. Let’s discuss ways to combat scarcity and mindlessness so you can reduce overeating during the holiday season.
5 Strategies to Curb Overeating During the Holidays
Begin applying the following 5 strategies this holiday season to help avoid overeating.
Savor Your Favorite Holiday Foods Mindfully
<p Wherever you may be during the holiday festivities, there will frequently be lackluster holiday treats and dishes around. Whether it’s the dried-out sugar cookies in the office breakroom or the underwhelming bread pudding that your aunt insists on preparing annually. Yet, at the same time, there will also always be those scrumptious, wonderful treats and dishes you look forward to indulging in.
The primary strategy for navigating the holidays and preventing overeating is to mindfully relish the holiday foods you truly enjoy. Look for the dishes you eagerly await each year, and leave the others behind.
There’s no requirement to grab that stale cookie you know you don’t want or to feel compelled by your aunt to try that bread pudding. Stick to what you appreciate, and ignore the rest. This is one of the most effective methods to avoid overeating during the holidays.
Don’t Allow Scarcity to Take Control
Now that we understand we’re only going to enjoy the food we genuinely desire, let’s address the scarcity mindset. This mindset tells us that we must consume as much as possible right now as we might not have access again for some time.
The result? You end up feeling overly stuffed and likely experiencing stress or overwhelm as a consequence. Regret sets in, and you can hardly believe you’ve overeaten during the holidays once more.
Firstly, we all face this situation. It’s human and entirely natural! However, I’m going to share a quick tip to help prevent this from happening again this year. When you’re enjoying those festive sweet treats and savory dishes, remind yourself that they will return. The holidays arrive every year, and you can relish them annually. Furthermore, if you truly love them, you can always recreate them outside the holiday season! Get that recipe from a friend or family member, or learn to make something similar that stores offer.
The more you can recognize and prepare for the scarcity mindset, the more empowered you’ll feel around food. This way, you can prevent overeating during the holidays.
Achieve a Balance Between Nourishment and Enjoyment
Given the surge in holiday social events, it’s easy to lean heavily into enjoyment at this time of year. This is often completely unintentional! Before we realize it, the holiday season concludes, and we become aware of how much we’ve overeaten and indulged in those delightfully rich 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 symbolizing nourishment and the other representing enjoyment. The center represents a balance between the two.
Check in with this visual. Are you allocating too much time to the enjoyment side of the spectrum? If so, how can you bring yourself back toward the center or slightly to the nourishment side? Aim for a balance from the onset, rather than prioritizing one over the other.
Never Go to a Gathering on an Empty Stomach
This applies to all social events throughout the year, honestly. How many times have you told yourself, “I won’t eat all day because I want to really enjoy this dinner.”?
If this resonates with you, I’m willing to bet you’re intimately familiar with the overly stuffed, uncomfortable, stress-inducing sensation following the meal or social event you attended.
Fasting leads to extreme hunger, which results in overeating. To prevent overeating during the holidays this year, ensure you’re well-nourished before the gathering or meal. Treat your day as you would any other! This way, you’ll still feel hungry and enjoy yourself without succumbing to the urge to overeat.
Dedicate Time to Manage Stress
The holidays can be busy, stressful, and somewhat chaotic, to be honest. Don’t misunderstand me; I absolutely adore the holiday season! Yet, that doesn’t negate the fact that they can be overwhelming. Often, overeating is merely a result of mindlessness as we strive to navigate the holiday season while maintaining our sanity.
Try incorporating active stress management techniques. Journal your thoughts, meditate with music on, or perform a brief yoga session. Managing stress aids in managing stress eating, which ultimately reduces overeating.
The Conclusion
Embrace mindfulness, relish your favorites, incorporate some stress management, and nourish yourself consistently, and you’ll break the cycle of overeating during the holidays! As always, take these tips gradually. Experiment with one at a time, observe the results, make it your own, and transition to the next.
Don’t forget to share your experiences with us by tagging us on social media!
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original publish date: 12/9/22
**Tactics to Avoid Overindulgence During the Holidays**
The holiday season is a period of joy, celebration, and indulgence. However, it can also be a time when overeating becomes a prevalent issue, resulting in unwanted weight gain and discomfort. Here are some effective tactics to help prevent overeating during the holidays:
1. **Mindful Eating**: Practice mindful eating by tuning in to your hunger signals and savoring every bite. Eat at a slow pace, taking the time to appreciate the flavors and textures of your food. This approach can help you recognize when you are satisfied, lowering the chances of overeating.
2. **Portion Control**: Utilize smaller plates and serving utensils to assist in controlling portion sizes. Start with smaller servings, and if you’re still hungry, you can always return for more. This method can help deter the inclination to overfill your plate.
3. **Stay Hydrated**: Ensure you drink adequate water throughout the day. At times, thirst can be confused with hunger, leading to unnecessary consumption. Having a glass of water prior to meals can also contribute to feeling fuller and decreasing the amount of food you eat.
4. **Balanced Meals**: Make certain your meals are balanced with a combination of proteins, healthy fats, and fiber-rich carbohydrates. This mixture can help keep you feeling satiated for longer, diminishing the urge to snack excessively.
5. **Healthy Snacking**: Keep healthy snacks within reach, such as fruits, vegetables, nuts, and yogurt. These choices can satisfy hunger between meals without adding excessive calories.
6. **Limit Alcohol**: Alcohol can diminish inhibitions and heighten appetite, which may lead to overeating. Aim to limit your alcohol consumption and choose lower-calorie beverages whenever possible.
7. **Plan Ahead**: Prior to attending holiday gatherings, consider having a small, healthy snack to curb your appetite. This can aid you in making more mindful selections when presented with a spread of tempting delicacies.
8. **Set Realistic Goals**: Establish attainable goals for maintaining your weight during the holidays instead of aiming to lose weight. This mindset can help alleviate stress and the sensation of deprivation.
9. **Stay Active**: Incorporate physical activity into your holiday routine. Whether it’s a brisk walk, a workout session, or a fun family activity, staying active can help offset some of the extra calories consumed.
10. **Get Enough Sleep**: Inadequate sleep can boost hunger hormones and cravings for high-calorie foods. Aim for 7-9 hours of quality sleep each night to assist in regulating your appetite.
11. **Practice Gratitude**: Concentrate on the social facets of the holidays beyond just the food. Engage in meaningful conversations, enjoy the company of loved ones, and practice gratitude for the experiences and connections.
By implementing these tactics, you can enjoy the holiday season without the discomfort and health issues tied to overeating. Remember, moderation is crucial, and it’s important to allow yourself to indulge occasionally without feeling guilty.
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