Do you frequently find yourself overeating during the holiday season? If that’s the case, you’re certainly not the only one, and we’re here to assist you. Continue reading to discover ways to curb overeating during the holidays.
The holidays arrive every year, bringing with them a surge of emotions. Some feelings are joyful and nostalgic, while others can be overwhelming and stressful. As a result, managing food and nutrition during this period can be especially 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.
Why Overeating Occurs During the Holidays
So, what causes this phenomenon? In reality, there are several factors at play. The holiday season typically calls for celebrations, which often include social gatherings. And what do social gatherings usually feature? Food!
Moreover, nostalgic traditions associated with the holidays frequently revolve around food. It might be a special seasonal baking mix from the grocery store or your grandmother’s holiday cookies. Regardless, it’s evident that holidays and food are closely intertwined.
Overeating becomes an issue when we combine these elements with feelings of scarcity and mindlessness. So let’s discuss how to combat feelings of scarcity and mindlessness to help you avoid overeating during the holidays.
5 Strategies to Prevent Overeating During The Holidays
Start incorporating these 5 strategies this holiday season to help prevent overeating.
Mindfully Enjoy Your Holiday Favorites
<p Wherever you are during the holiday season, there will always be uninspiring holiday treats and dishes available. Be it the stale sugar cookies in your office breakroom or the mediocre bread pudding your aunt insists on making yearly. Conversely, there will always be those scrumptious, mouth-watering treats and dishes you eagerly await.
The initial step to maneuvering through the holidays while preventing overeating is to mindfully savor the holiday foods that you truly enjoy. Seek out the dishes you cherish yearly and bypass the others.
There’s no need to grab that stale cookie that you clearly don’t want or to feel pressured by your aunt to sample that bread pudding. Focus on what you love, and leave everything else behind. This is one of the most effective methods for curbing overeating during the holidays.
Don’t Succumb to Scarcity
Having established that we will only consume the foods we genuinely desire, we need to address the scarcity mindset. This mindset convinces us that we must eat as much as we can at this moment since we won’t have access to it for an extended period.
The consequence? You’re left feeling excessively full and likely stressed or overwhelmed as a result. Regret sets in, and you can’t believe you’ve overeaten during the holidays again.
First and foremost, we’ve all experienced that. It’s human and completely normal! However, I’m going to provide you with a quick tip to help prevent this in the future. While relishing those holiday treats and savory dishes, remind yourself that they will return. The holidays come around annually, and you get to enjoy them every year. Plus, you can always recreate them outside of the holiday season if you’re particularly fond of them! Request the recipe from a friend or family member, or find a way to replicate something similar that’s available at the grocery store.
The more you can recognize and prepare for the scarcity mindset, the more control you’ll feel around food. This way, you can effectively stop overeating during the holidays.
Achieve a Balance Between Nourishment and Enjoyment
With the increase of holiday gatherings, it’s easy to lean heavily into the enjoyment side of food during this time of year. This often happens completely unintentionally! Before we realize it, the holiday season has passed, and we find ourselves reflecting on how much we overindulged.
To mitigate overeating during the holidays, approach things mindfully and with intention. You might consider using Nutrition Stripped’s Balance Spectrum. One half represents nourishment, while the other represents enjoyment. In the center lies a balance between the two.
Utilize this visual to assess yourself. Are you leaning too much towards the enjoyment side of the spectrum? If that’s the case, how can you pull yourself back toward the center or slightly over to the nourishment side? Make it a priority to find a balance from the start rather than favoring one aspect over the other.
Always Arrive at Parties with a Nourished Stomach
This advice applies to all social events throughout the year, honestly. How often have you thought, “I’ll skip meals all day to really enjoy my dinner.”?
If this is a common thought for you, then I’m willing to bet you’re also familiar with the excessively full, uncomfortable, and stressful feeling that accompanies a meal or social event.
Fasting can lead to intense hunger, prompting overeating. To avoid this during the holidays this year, aim to be well-nourished prior to the meal or gathering. Treat the day like any other day! This way, you’ll still be hungry and can enjoy yourself, but you won’t feel so ravenous that you have to overeat.
Allocate Time for Stress Management
The holidays can be hectic, stressful, and a bit chaotic, to be honest. Don’t misunderstand me, I adore the holiday season! But that doesn’t diminish the fact that they can be overwhelming. Often, overeating is merely a byproduct of mindlessness as we strive to navigate the holiday season with our sanity in check.
Try to incorporate some active stress management into your routine. Journal your thoughts, meditate with some calming music, or engage in a quick yoga session. Managing stress can help mitigate stress eating, thereby reducing overeating.
Conclusion
Introduce mindfulness, enjoy your favorites, incorporate some stress management, and nourish yourself as you typically do, and you’ll break the cycle of overeating during the holidays! Remember to take these tips one at a time, see how they work for you, customize them to your preferences, and then move on to the next one.
Be sure to share your experiences with us by tagging us on social media!
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original publish date: 12/9/22
**Effective Techniques to Avoid Overeating During the Holiday Season**
The holiday season is a time for celebration, family gatherings, and festive meals. While it is a delightful period, it also poses challenges for those trying to maintain healthy eating habits. With an abundance of luxurious foods, desserts, and beverages, it’s all too easy to overindulge. Nonetheless, through mindful planning and a few practical techniques, you can revel in the season without jeopardizing your health objectives. Here are some effective techniques to prevent overeating during the holidays.
### 1. **Prepare in Advance**
Before heading to a holiday gathering, plan your meals for the day. If you know that you will be attending a dinner party in the evening, consume lighter meals earlier in the day that are high in fiber and protein to keep you satisfied. Avoid skipping meals, as this can lead to extreme hunger and overeating later on.
### 2. **Engage in Mindful Eating**
Mindful eating means giving full attention to the experience of eating and drinking. Slow down and relish every bite. This not only enhances your enjoyment of the meal but also helps you recognize when you’re full. Steer clear of distractions like watching TV or using your phone during mealtimes, as they can result in unconscious overeating.
### 3. **Opt for Smaller Plates**
Studies indicate that individuals tend to consume more when using larger plates. Choose smaller plates and bowls to help manage portion sizes. This simple adjustment can enable you to enjoy your favorite holiday dishes without overdoing it.
### 4. **Maintain Hydration**
Thirst is frequently mistaken for hunger. Drinking ample water throughout the day can help you feel satiated and diminish the chances of overeating. Consider having a glass of water before meals to help regulate your appetite.
### 5. **Begin with Vegetables**
Start your meal with a salad or a serving of vegetables. These foods are rich in fiber and low in calories, aiding in making you feel full and lessening the temptation to overindulge in calorie-laden dishes later in the meal.
### 6. **Be Selective with Treats**
You don’t have to eliminate all treats, but exercise selectivity. Choose your preferred holiday foods and enjoy them in moderation. Bypass items that don’t particularly appeal to you or those that you can enjoy any other time of the year.
### 7. **Moderate Alcohol Intake**
Alcoholic drinks can be high in calories and may lower your inhibitions, making it easier to overeat. If you opt to indulge, do so in moderation and alternate with water or other low-calorie drinks.
### 8. **Stay Active**
Physical activity can assist in balancing out extra calories and alleviating stress, which is often a trigger for overeating. Aim for at least 30 minutes of moderate exercise on most days, even if it’s just a brisk walk after a meal.
### 9. **Heed Your Body’s Signals**
Pay attention to your body’s hunger and fullness signals. Eat when you’re hungry and stop when you’re satisfied—not when you’re stuffed. It can be beneficial to pause halfway through your meal to evaluate how full you feel.
### 10. **Be Kind to Yourself**
If you happen to overeat, don’t let it spoil the entirety of your holiday season. Acknowledge it, learn from the experience, and move forward. One indulgent meal won’t derail your health goals, but allowing guilt to lead to further overeating might.
### Conclusion
The holiday season doesn’t have to equate to weight gain and unhealthy habits. By implementing these techniques, you can enjoy the festivities while retaining control over your eating. Keep in mind that the objective is balance—not perfection. With a mindful approach, you can indulge in the season’s delights without overindulging.