Do you frequently catch yourself indulging too much 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 how to curb overeating during the holidays.
The holiday season arrives annually, bringing with it a wave of emotions. Some feelings are joyful and reminiscent, whereas others can be more taxing and overwhelming. Consequently, managing food and nutrition during this period can be especially challenging.
This year, by simply applying a handful of suggestions from a licensed dietitian, you can position yourself for success and steer clear of overeating this festive season.
Overindulgence During the Holidays
What causes this? In reality, there are multiple factors at play. The holidays typically call for celebration, which usually involves social gatherings. And what do we often encounter at social events? Food!
Moreover, there are frequently sentimental traditions that the holidays introduce, many of which revolve around food. Whether it’s a particular supermarket’s seasonal baking mix or your grandmother’s festive cookies, it’s safe to conclude that holidays and food are intertwined.
The issue of overeating arises when we combine these two elements with a sense of scarcity and mindlessness. So let’s discuss how to counteract scarcity and mindlessness so you can avoid overeating throughout the holidays.
5 Strategies to Avoid Overeating This Holiday Season
Begin by putting into practice the following five strategies this holiday season to help prevent overeating.
Mindfully Savor Your Holiday Favorites
No matter your location during the holiday season, there will always be uninspiring holiday treats and dishes available. Whether it’s the dry sugar cookies in the office breakroom or the unremarkable bread pudding your aunt insists on preparing each year. Conversely, there will also be those delectable, enticing treats and dishes you eagerly anticipate.
The initial step to navigating the holidays and thwarting overeating is to mindfully enjoy only the holiday food items that you truly relish. Seek out the dishes you look forward to each year, and bypass the ones you don’t.
There’s no need to grab that stale cookie you’d rather not have or to feel compelled by your aunt to taste some of that bread pudding. Focus on what you love, and set aside everything else. This is one of the most effective methods to prevent overeating during the holidays.
Don’t Allow Scarcity to Dominate
Now that we understand we’re only going to consume the food items we genuinely desire, we need to address the scarcity mindset. The scarcity mindset convinces us that we must eat as much as we can right now because we won’t have access to it again for a long time.
The result? You end up feeling excessively full, likely stressed or overwhelmed in the process. Regret sets in, and you can’t believe you’ve overeaten during the holidays once again.
First and foremost, we’ve all been through it. It’s human and normal! However, I am going to provide you with a quick tip to help prevent this from recurring this year. While indulging in holiday sweets and savory dishes, remind yourself that they will return. The holidays come annually, and you get to enjoy them each year. Moreover, if you truly adore them, you can always recreate them whenever you like! Snag that recipe from a friend or family member, or learn how to whip up something similar with store-bought ingredients.
The more you can recognize and prepare for the scarcity mindset, the greater control you’ll feel around food. In this way, you can prevent overeating during the holidays.
Strike a Balance Between Nourishment and Enjoyment
Given the surge in holiday social events, it’s easy to lean heavily towards enjoyment during this season. This is often completely unintentional! Before we realize it, the holiday season passes, and we become aware of how much we overindulged in enjoyment-focused foods.
To curb overeating during the holidays, approach with mindfulness and intention. To facilitate this, you can utilize Nutrition Stripped’s Balance Spectrum. One half of the spectrum symbolizes nourishment while the other signifies enjoyment. In the center, we find a balance between the two.
Employ this visual to assess your state. Are you spending excessive time on the enjoyment side of the spectrum? If so, how can you steer yourself back to the center, or perhaps lean a bit towards the nourishment side? Prioritize a harmony between the two from the outset, rather than favoring one over the other.
Never Depart for a Gathering on an Empty Stomach
This principle applies to all social gatherings throughout the year, honestly. How often have you told yourself, “I’m skipping food all day because I want to fully enjoy myself at this dinner.”?
If this is a common thought for you, then I’m willing to bet you’re quite familiar with the uncomfortable, excessively full, stress-inducing feeling that follows the meal you attended.
Starving can lead to extreme hunger, which increases the chances of overeating. To prevent overeating during the holidays this year, make sure to eat nourishing foods before the gathering or meal. Maintain your usual routine instead of fasting! This way, you’ll still feel hungry and will find enjoyment, but you won’t reach the level of famished that forces you to overindulge.
Allocate Time for Stress Management
The holidays can be hectic, stressful, and somewhat chaotic, to be honest. Don’t misunderstand me, I genuinely adore the holiday season! However, that doesn’t diminish the fact that they can be overwhelming. Often, overeating stems from mindlessness as we endeavor to navigate the holiday season with our sanity intact.
Consider actively engaging in stress management. Journal through your thoughts, meditate with some calming music, or practice a short yoga routine. Managing stress addresses stress-induced eating, which subsequently decreases the chances of overeating.
The Conclusion
Incorporate mindfulness, relish your favorites, include some stress management, and ensure you nourish yourself as usual, and you’ll break the cycle of overeating during the holidays! As always, approach these tips gradually. Try one at a time, observe its effects, tailor it to your needs, and then move on to the next one.
We’d love to hear how it goes—tag us on social media!
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original publish date: 12/9/22
**Techniques to Avoid Overindulgence During the Festive Season**
The festive season represents a time of joy, celebration, and frequently excess. With an array of delicious foods and festive occasions, it’s easy to overindulge. Nevertheless, by employing a few mindful techniques, you can delight in the holidays without jeopardizing your health objectives. Here are several effective tactics to avoid overeating during the holidays:
1. **Prepare Ahead**: Prior to attending holiday functions, outline your meals for the day. If you are aware that you will be partaking in a dinner event, consider consuming lighter meals earlier on. This helps regulate your calorie consumption and averts intense hunger that can result in overindulgence.
2. **Stay Hydrated**: Often, we confuse thirst for hunger. Ensure you drink plenty of water throughout the day to stay adequately hydrated. Drinking a glass of water before meals can also assist in making you feel fuller and decrease the likelihood of overeating.
3. **Practice Mindful Eating**: Engage in mindful eating by focusing on your meals. Eat slowly, relish each bite, and heed your body’s hunger and fullness signals. This can enhance your enjoyment of food and mitigate overeating.
4. **Control Portions**: Consider using smaller plates to help regulate your portion sizes. Begin with smaller servings and only go back for more if you’re genuinely still hungry. This can assist in avoiding the temptation to overload your plate.
5. **Emphasize Protein and Fiber**: Make sure to include abundant protein and fiber-rich foods in your meals, such as lean meats, legumes, vegetables, and whole grains. These foods tend to make you feel satiated and content, reducing the desire to overeat.
6. **Limit Alcohol Consumption**: Alcohol can weaken inhibitions and result in overeating. Aim to restrict your alcohol intake and choose lower-calorie drinks. Sipping water between alcoholic beverages can also promote hydration and diminish overall consumption.
7. **Avoid Skipping Meals**: Skipping meals to “make room” for a big holiday feast can backfire, causing you to overeat later on. Instead, eat regularly balanced meals throughout the day to keep your metabolism steady and hunger at bay.
8. **Bring a Healthy Dish**: When attending a potluck or party, consider contributing a healthy dish. This way, you’ll ensure there’s at least one nutritious option available, and others may appreciate the healthier choice, too.
9. **Set Realistic Goals**: The holiday season is about joy, so establish attainable goals for yourself. Strive to maintain your weight instead of losing it, and permit yourself to indulge in moderation without feeling guilty.
10. **Remain Active**: Incorporate physical activity into your holiday routine. Whether it’s a brisk walk, a family game, or a workout session, staying active can help counterbalance some of the extra calories consumed and alleviate stress.
By adopting these approaches, you can navigate the holiday season with assurance, enjoying the festivities without the discomfort of overeating. Remember, the essence lies in balance and mindfulness, enabling you to relish the holidays while upholding your health and well-being.