Do you frequently catch yourself consuming too much food during the holiday season? If this resonates with you, you’re not alone, and we can assist. Continue reading to discover how to curb overeating during the holidays.
The holiday season arrives annually, bringing with it a wave of feelings. Some are filled with excitement and nostalgia, while others can feel quite overwhelming and tense. As a result, managing food and nutrition during this period can be 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.
Overeating During the Holidays
What causes this phenomenon? In truth, there are several factors at play. The holidays typically call for celebrations, which usually involve social gatherings. And what can we often find at these social occasions? Food!
Moreover, the holidays often bring about nostalgic traditions centered around food. Perhaps it’s a particular store’s seasonal baking mix or your grandmother’s festive cookies. Regardless, it is clear that the holidays and food are intertwined.
The overeating aspect becomes evident when we combine these two elements with scarcity and thoughtlessness. So, let’s discuss how to combat the feelings of scarcity and mindlessness so you can avoid overeating during the holidays.
5 Tips to Curb Overeating During the Holidays
Start by adopting the following five strategies this holiday season to help prevent overeating.
Savor Your Holiday Favorites with Intention
<pRegardless of your location during the holiday season, there will always be uninspiring holiday treats and dishes nearby. Whether it’s the stale sugar cookies in the office breakroom or the underwhelming bread pudding your aunt insists on making yearly, there will also be those delightful, mouthwatering treats and dishes you eagerly anticipate.
The initial secret to navigating the holidays and managing overeating is to mindfully relish the holiday foods that you truly enjoy. Seek out the dishes you look forward to each year, and disregard the others.
There’s no necessity to grab that stale cookie that you’re not interested in or succumb to your aunt’s pressure to have some of that bread pudding. Focus on what you love and leave the rest. This is one of the most significant ways to prevent overeating during the holidays.
Avoid the Scare of Scarcity
Now that we’ve established we’ll only consume the items we genuinely desire, let’s address the scarcity mentality. This mindset convinces us that we must eat as much as we can now because we won’t have access to it again soon.
The result? You end up feeling excessively full, likely stressed or overwhelmed because of it. Regret sets in, and you find yourself surprised at having overeaten during the holidays again.
Firstly, we’ve all experienced this. It’s perfectly human and normal! But allow me to provide you with a quick suggestion to help avert this in the upcoming year. As you indulge in those holiday treats and savory meals, remind yourself that they will return. The holidays come every year, offering you a chance to enjoy them time and again. Furthermore, if you truly cherish them, you can always recreate them outside the holiday season! Request that recipe from a friend or relative, or find a similar dish at the store.
The more you can recognize and prepare for the scarcity mentality, the more empowered you’ll feel regarding food. This way, you can inhibit overeating during the holidays.
Achieve a Balance Between Nutrition and Enjoyment
With the surge in holiday social events, it’s easy to lean heavily toward indulgence at this time of year. Often, this is entirely unintentional! Before we realize it, the holiday enchantment ends, and we notice just how much we’ve overindulged in enjoyment-centric foods.
To combat overeating during the holidays, approach with mindfulness and purpose. You can utilize Nutrition Stripped’s Balance Spectrum for this. One half of the spectrum represents nourishment while the other symbolizes enjoyment. Situated in the center, we find a balance of both.
Use this visualization to assess your habits. Are you spending too much time in the enjoyment portion of the spectrum? If yes, how can you navigate back toward the center or slide a bit over toward the nourishment side? From the outset, prioritize a balance between both sides instead of favoring one over the other.
Never Arrive at a Party with an Empty Stomach
This applies to social events throughout the year, honestly. How many times have you thought, “I’m going to skip eating today because I want to fully enjoy this dinner.”?
If this is a frequent thought for you, then chances are you know the discomfort that follows an overly full, stressful experience post-meal or gathering.
Fasting leads to intense hunger, which can culminate in overeating. To avert this during the holidays this year, ensure you are well-nourished before the event or meal. Carry out your day just like any regular day! This way, you’ll still be hungry, enabling you to enjoy yourself without the gnawing hunger that forces overeating.
Allocate Time for Stress Management
Holidays are hectic, stressful, and fairly chaotic, to be honest. I absolutely adore the holiday season! However, that doesn’t negate the fact that they can become overwhelming. Often, overeating stems from mindlessness as we strive to navigate the holiday season without losing our sanity.
Attempt to incorporate active stress management. Reflect in a journal, meditate with calming music, or do a short yoga sequence. Managing stress curbs stress eating, which subsequently diminishes overeating.
Your Conclusion
Embrace mindfulness, relish your favorites, integrate some stress management techniques, and nourish yourself as you typically do; this way, you can break the cycle of overeating during the holidays! As always, approach these tips gradually. Experiment with one at a time, observe how it works, make it your own, and progress to the next one.
Remember to share your experiences with us by tagging us on social media!
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original publish date: 12/9/22
**Approaches to Avoid Overeating During the Holidays**
The holiday period is a moment of celebration, joy, and frequently, indulgence. With festive gatherings and a plethora of delectable food, it’s effortless to overeat. Nonetheless, with a few mindful strategies, you can relish the holidays without jeopardizing your health. Here are some effective tactics to prevent overeating during the holidays.
**1. Prepare in Advance:**
Before heading to holiday gatherings, plan your daily meals. If you are going to a dinner party, think about having lighter meals earlier. This way, you can enjoy the festive feast without going overboard.
**2. Maintain Hydration:**
Make sure to drink ample water throughout the day to manage hunger and stave off overeating. At times, our bodies blur the lines between thirst and hunger, resulting in unnecessary snacking. Aim to have a glass of water prior to meals to help you feel satisfied.
**3. Emphasize Portion Control:**
Rather than denying yourself holiday treats, focus on portion control. Utilize smaller plates to manage serving sizes and avoid overloading. Begin with small portions, and if you’re still hungry, feel free to return for more.
**4. Eat with Intention:**
Take the time to enjoy each bite and appreciate the flavors of your meal. Eating at a slower pace allows your body to acknowledge fullness, lessening the chances of overeating. Put your fork down between bites and engage in conversations to help pace yourself.
**5. Prioritize Protein and Fiber:**
Include protein-rich and high-fiber foods in your meals. These nutrients help keep you feeling satisfied longer, reducing the urge to overeat. Incorporate options such as lean meats, beans, whole grains, and vegetables into your holiday dishes.
**6. Avoid Skipping Meals:**
Skipping meals to “save room” for a large holiday dinner can backfire, leading to extreme hunger and overeating. Instead, consume balanced meals throughout the day to maintain steady blood sugar levels and control your appetite.
**7. Limit Alcohol Intake:**
Alcohol can lower inhibitions and heighten the chances of overeating. Set personal limits and alternate alcoholic beverages with water or non-alcoholic options to stay hydrated and in control.
**8. Be Discerning with Treats:**
With numerous tempting choices available, it’s vital to be selective. Opt for your favorite holiday delicacies and enjoy them in moderation. This way, you can indulge without feeling deprived or guilty.
**9. Stay Physically Active:**
Incorporate movement into your holiday plans. Whether it’s a brisk walk, a family game, or a workout session, remaining active can help balance your calorie intake and alleviate stress.
**10. Show Yourself Compassion:**
If you do overindulge, don’t be overly critical of yourself. Acknowledge it, learn from the experience, and move on. The holidays are a time for joy, and one lavish meal won’t derail your overall health.
By adopting these strategies, you can confidently navigate the holiday season, relishing the celebrations while cultivating a healthy relationship with food. Keep in mind that balance and moderation are essential for a joyful and healthful holiday experience.