Do you frequently find yourself consuming too much food during the holiday season? If that’s the case, you’re certainly not alone, and we’re here to assist you. Continue reading to discover how to curb overeating during the holidays.
The holiday season occurs annually, bringing with it a wave of emotions. Some are joyful and reminiscent, while others can feel overwhelming and stressful. Due to this, managing food and nutrition at this time can be uniquely challenging.
This year, by employing a few suggestions from a registered dietitian, you can prepare yourself for success and avoid overeating this holiday season.
Understanding Overeating During the Holidays
But what causes this behavior? There are actually several factors. The holidays typically call for celebrations, which often involve social gatherings. And what do we typically encounter at such events? Food!
Moreover, nostalgic customs often come hand in hand with the holidays, many of which are centered around food. Perhaps it’s a particular store’s seasonal baking mix or your grandmother’s prized holiday cookies. Regardless, it’s clear that holidays and food are closely intertwined.
The aspect of overeating tends to surface when these elements of food and nostalgia combine with feelings of scarcity and mindlessness. Let’s discuss how to mitigate scarcity and mindlessness so you can prevent overeating during the holiday season.
5 Strategies to Curb Overeating During the Holidays
<pBegin by putting into practice the following 5 strategies this holiday season to stop overeating.
Minding Your Holiday Favorites
<pWherever you may be during the holidays, there will inevitably be uninspiring holiday treats and meals available. Whether it’s the outdated sugar cookies sitting in the office breakroom or that bland bread pudding your aunt insists on making each year. At the same time, there will also be those delightful, mouthwatering treats and meals you eagerly anticipate.
The first step to navigating this festive season while avoiding overeating is to mindfully enjoy the holiday foods that you truly appreciate. Seek out the dishes you look forward to each year, and leave the less appealing options behind.
There’s no obligation to indulge in that stale cookie you dislike or to succumb to your aunt’s insistence on the bread pudding. Focus on what you enjoy, and disregard the rest. This approach is one of the most effective ways to combat overeating during the holidays.
Avoid the Scarcity Mentality
<pNow that we’ve decided to indulge only in the foods we genuinely enjoy, we need to address the scarcity mindset. The scarcity mentality convinces us that we should eat as much as we can right now because we won't have access to it for a long time.
The result? You end up feeling excessively full and likely stressed or overwhelmed as a consequence. Guilt creeps in, and you can’t believe you’ve overeaten during the holidays once more.
First and foremost, we’ve all experienced this. It’s a normal human reaction! However, let me provide you with a quick tip to avert this scenario from repeating itself this year. As you savor your holiday treats and dishes, remind yourself that they will be back. The holidays arrive each year, and you get to relish them again. Plus, you can always prepare them outside of the holiday season if they’re truly your favorites! Get the recipe from a friend or family member, or discover how to make something similar with items from the grocery store.
The more you can identify and prepare yourself for this scarcity mindset, the more empowered you will feel regarding food. In turn, this will assist you in curbing overeating during the holidays.
Striking a Balance Between Nourishment and Pleasure
<pWith the surge in holiday social engagements, it’s easy to excessively indulge in enjoyment at this time of year. Often, this occurs without intention! Before long, the holiday season passes, and we realize how much we have overeaten and indulged in those pleasurable foods.
To prevent overeating during the holidays, approach the season with mindfulness and intention. You can do this by utilizing Nutrition Stripped’s Balance Spectrum. This spectrum has two halves: one side represents nourishment, while the other signifies enjoyment. In the center lies a balance of the two.
Use this visual as a check-in tool. Are you leaning too far towards enjoyment? If so, consider how you can adjust to return to the center of the spectrum or veer slightly towards nourishment. Prioritize a harmonious balance between both aspects from the outset, rather than focusing on one at the expense of the other.
Never Arrive at a Gathering Hungry
<pThis advice applies to all social gatherings year-round, honestly. How many times have you thought, “I’m skipping meals all day to really enjoy myself at dinner.”?
If this rings a bell for you, then you probably know the uncomfortable, overly full stress that follows the meal or gathering you attended.
Fasting leads to intense hunger, which ultimately causes overeating. To stop overeating during the holidays this year, ensure you’re well-nourished before the event or meal. Treat the day like any other! This way, you’ll still be hungry enough to enjoy the food, but not so starved that you feel compelled to overindulge.
Allocate Time for Stress Management
<pThe holiday season can be hectic, stressful, and just a bit chaotic. Don’t get me wrong; I absolutely cherish the holiday season! Yet, this does not diminish the fact that it can be quite overwhelming. Often, overeating stems from mindlessness as we try to navigate the holiday chaos with our sanity intact.
<pTry to incorporate some active stress relief techniques. Journal your thoughts, meditate with some music, or immerse yourself in a quick yoga routine. Managing stress helps to alleviate stress-related eating and subsequently diminishes the tendency to overeat.
The Conclusion
<pBy embracing mindfulness, relishing your favorites, incorporating some stress management, and nourishing yourself as you usually do, you will disrupt the cycle of overeating during the holidays! As always, take these suggestions gradually. Implement one at a time, observe how it works for you, make it personalized, and then move on to the next.
Don’t forget to update us on your progress by tagging us on social media!
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original publish date: 12/9/22
# **Practical Approaches to Avoid Overeating During the Holidays**
The holiday period is a time for joy, celebration, and often, indulgence. With family gatherings, festive dinners, and a plethora of tempting treats, it can become easy to eat more than intended. While savoring holiday foods is part of the experience, overeating can cause discomfort, weight gain, and unhealthy habits. Thankfully, there are practical methods to help you enjoy the festivities without excess.
## **1. Practice Mindful Eating**
Mindful eating entails being aware of what and how much you consume. Rather than hurrying through your meals, take a moment to relish each bite. Chew slowly, focus on the tastes, and heed your body’s hunger and fullness signals. This approach can aid in preventing overeating by enabling you to recognize when you are satisfied instead of stuffed.
## **2. Avoid Skipping Meals**
Neglecting meals to “create space” for a large holiday feast can prove counterproductive. When you show up at a meal excessively hungry, you’re inclined to overeat. Instead, maintain balanced meals throughout the day, incorporating protein, fiber, and healthy fats to manage your hunger levels.
## **3. Opt for Smaller Plates**
Controlling portions is crucial for preventing overeating. Using smaller plates can assist you in serving reasonable portions yet still feeling fulfilled. Research has indicated that individuals tend to consume less when using smaller plates, as it creates the impression of a fuller plate.
## **4. Hydrate Well**
Occasionally, thirst can be misinterpreted as hunger. Staying well-hydrated throughout the day can help diminish unnecessary snacking. Consider drinking a glass of water prior to meals to regulate your appetite and sidestep overeating.
## **5. Make Thoughtful Indulgences**
The holidays present a variety of enticing treats, but not all are worth the additional calories. Rather than eating everything in sight, select your preferred holiday foods and enjoy them in moderation. Focus on the meals you truly cherish and bypass the ones that don’t excite your taste buds.
## **6. Load Up on Nutrient-Rich Foods**
Before reaching for calorie-dense dishes, fill your plate with vegetables, lean proteins, and whole grains. These nutrient-dense options will keep you fuller and satisfied, reducing the lure of less nutritious choices.
## **7. Eat Before Holiday Gatherings**
Showing up to a holiday event on an empty stomach can lead to overeating. Enjoy a nutritious snack, such as a handful of nuts, yogurt, or a piece of fruit, prior to setting out. This will help diminish your hunger and deter you from indulging in unhealthy options.
## **8. Limit Alcohol Intake**
Alcohol consumption can lower inhibitions and lead to overeating. Additionally, many alcoholic drinks are packed with empty calories. If you decide to drink, do so moderately and choose lower-calorie alternatives like wine or light cocktails. Alternating water with your alcoholic beverages can also keep you hydrated and control consumption.
## **9. Stay Physically Active**
Engaging in physical activity can help balance out the additional holiday calories and keep your metabolism functioning effectively. Aim to remain active by taking strolls, participating in outdoor games with family, or sticking to a workout regime. Even minor activities like dancing at a festive party can create a positive impact.
## **10. Implement Portion Control**
Instead of heaping your plate with food, start with small servings. You can always return for more if you’re still hungry. This tactic allows you to enjoy a range of foods without overloading your plate.
## **11. Manage Your Stress**
The holiday season can be overwhelming, and stress often leads to emotional eating. Incorporate stress management methods like deep breathing, meditation, or spending quality time with loved ones to minimize the urge to eat out of anxiety rather than hunger.
## **12. Prioritize Sleep**
Insufficient sleep can raise hunger hormones and contribute to overeating. Aim for 7-9 hours of restorative sleep each night to help control your appetite and sustain wholesome eating patterns.
## **13. Avoid Guilt**
If you do find yourself overeating, don’t linger on it. An indulgent meal won’t ruin your health. Rather than feeling guilty, concentrate on resuming healthy eating and exercise habits. The emphasis should be on balance, not perfection.
## **Final Thoughts**
The holidays are meant for enjoyment, and food plays a significant role in the celebration. By practicing mindful eating, portion control, and staying active, you can appreciate holiday meals without excessive indulgence. Keep in mind that the aim is not deprivation but making deliberate choices that enhance your health and wellness. With these strategies, you can traverse the holiday season feeling fulfilled and in control.
Happy Holidays! 🎄🎉