Do you frequently find yourself eating more than usual during the festive season? If that’s the case, you’re in good company, and we’re here to assist. Continue reading to discover how to avoid overeating throughout the holidays.
The festive season arrives each year, bringing with it a wave of feelings. Some emotions are joyful and reminiscent, while others can feel overwhelming and stressful. As a result, managing food and nutrition during this period can be particularly challenging.
This year, by simply adopting a few strategies from a certified dietitian, you can position yourself for success and steer clear of overeating this holiday season.
Overindulging During the Festive Season
But why does this occur? In fact, there are several reasons. The holidays generally call for celebrations, and celebrating often means gatherings with others. And what do we usually find at these gatherings? Food!
Moreover, there are often nostalgic customs associated with the holidays, which frequently center around food. Whether it’s a specific store’s seasonal baking mix or your grandmother’s festive cookies, it’s safe to assert that the holidays and food are intertwined.
The tendency to overindulge arises when we combine these elements with a feeling of scarcity and mindlessness. So let’s discuss how to counteract scarcity and mindlessness to help you curb overeating during the festive season.
5 Strategies to Curb Overeating During the Holidays
Begin by embracing the following five strategies this festive season to prevent overeating.
Mindfully Savor Your Festive Favorites
<p Regardless of your location during the holiday season, there will always be uninspired festive treats and meals available. Whether it’s the stale sugar cookies in the office or the subpar bread pudding your aunt insists on preparing annually. Simultaneously, there will also be those scrumptious, delightful treats and dishes you eagerly anticipate.
The first principle for navigating the holidays and avoiding overeating is to mindfully enjoy the festive food items that you truly cherish. Seek out the dishes you look forward to every year, and skip the others.
You don’t have to grab that stale cookie you know you’ll dislike or succumb to your aunt’s insistence for that bread pudding. Focus on what pleases you and leave the rest behind. This is one of the most effective methods to prevent holiday overeating.
Don’t Let Scarcity Dominate
Now that we’ve established we’ll only eat the food items we actually desire, we need to discuss the scarcity mindset. This mindset convinces us that we must consume as much as we can right now because it won’t be available again for a long time.
What’s the result? You feel overly stuffed and probably stressed or overwhelmed as a consequence. Regret sets in, and you can’t believe you ended up overeating during this holiday season once more.
First and foremost, we’ve all experienced this. It’s human and it’s normal! But here’s a quick tip to help prevent this from recurring this year. When savoring those festive sweets and savory dishes, remind yourself that they will return. The holidays are an annual occurrence, and you get to appreciate them every year. Moreover, you can always recreate them outside the holiday season if you adore them! Get that recipe from a friend or family member, or discover how to create something similar that the grocery store offers.
The more you can recognize and prepare to combat the scarcity mindset, the more empowered you’ll feel regarding food. This way, you’ll be able to prevent overeating during the holidays.
Establish a Balance Between Nourishment and Enjoyment
With the rise in festive social events, it’s easy to swing significantly toward enjoyment during this season. This often happens unintentionally! Before we realize it, the holiday period has concluded, and we recognize how much we overindulged in enjoyment-based foods.
To avoid overeating during the holidays, embrace mindfulness and intention. A helpful tool you can use is Nutrition Stripped’s Balance Spectrum. This spectrum has two halves: one signifies nourishment and the other indicates enjoyment. Centrally, we find a balance between these two.
Use this visual tool to check in with yourself. Are you spending too much time on the enjoyment side? If that’s the case, how can you steer yourself back to the center of the spectrum or slightly toward the nourishment side? Prioritize a balance between the two right from the start, instead of focusing on one over the other.
Never Arrive at a Party with an Empty Stomach
This advice applies universally to social gatherings throughout the year. How many times have you told yourself, “I won’t eat all day because I want to fully enjoy dinner.”?
If this resonates with you, then I’m betting you’re also familiar with the uncomfortable, overly full sensation that follows a meal or gathering.
Fasting can lead to intense hunger, resulting in overeating. To avoid overeating during the festive season, ensure you’re well-nourished before attending a gathering or meal. Go about your day just like any regular day! This way, you’ll still feel hungry and be able to enjoy yourself, without reaching a level of hunger that forces you to overindulge.
Allocate Time for Stress Management
Holidays can be hectic, stressful, and a bit chaotic. Don’t get me wrong, I absolutely adore this time of year! However, that doesn’t diminish the reality that it can be overwhelming. Oftentimes, overeating is merely a byproduct of mindlessness as we strive to navigate the holiday season with our remaining sanity.
Try to incorporate some deliberate stress management. Journal your thoughts, meditate with music, or practice a quick yoga flow. Managing stress helps in managing stress eating, which subsequently reduces overeating.
The Conclusion
By incorporating mindfulness, enjoying your favorites, including some stress management, and nourishing yourself as you typically do, you can disrupt the cycle of overeating during the festive season! As always, approach these tips gradually. Experiment with one at a time, see how it goes, personalize it, and then move on to the next one.
Don’t forget to share your experience with us on social media!
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original publish date: 12/9/22
**Methods to Avoid Overeating During the Holiday Season**
The festive season is a time filled with joy, celebration, and often, indulgence. Amidst joyful gatherings and a plethora of delectable dishes, it’s easy to eat more than intended. However, by employing mindful strategies, you can relish the season’s offerings without excessive indulgence. Here are several effective methods to curb overeating during the holiday season:
1. **Plan Ahead**: Prior to attending holiday events, organize your meals for the day. Enjoy a healthy, balanced breakfast and lunch to prevent arriving at gatherings excessively hungry, which may lead to overeating.
2. **Mindful Eating**: Engage in mindful eating by being aware of your hunger signals. Eat slowly, appreciate each bite, and cease eating when you feel content rather than stuffed.
3. **Portion Control**: Utilize smaller plates to help regulate portion sizes. Start with modest servings and allow yourself to go back for more only if you’re still hungry.
4. **Stay Hydrated**: Sometimes, thirst can be confused with hunger. Drink plenty of water throughout the day and have a glass before meals to help manage your appetite.
5. **Healthy Alternatives**: Volunteer to bring a nutritious dish to gatherings. This ensures at least one health-conscious option is available.
6. **Limit Alcohol**: Alcohol can diminish inhibitions and escalate appetite. Moderating your intake and alternating alcoholic beverages with water or non-alcoholic drinks can be beneficial.
7. **Focus on Socializing**: Shift the emphasis from food to social interactions. Engage in conversations, play games, or take part in activities that do not focus on eating.
8. **Set Realistic Goals**: Establish attainable expectations for yourself. Aim to maintain your weight rather than attempting to lose weight during the holiday season, alleviating pressure to make healthier choices.
9. **Prioritize Sleep**: Insufficient sleep can increase hunger and cravings. Ensure you get adequate rest to help stabilize your appetite.
10. **Stay Active**: Incorporate physical activities into your holiday schedule. Take a post-meal walk, join a holiday fun run, or engage in winter sports to balance out additional calorie intake.
11. **Listen to Your Body**: Be mindful of how various foods affect your well-being. Choose foods that energize and nourish rather than those that leave you feeling drained.
12. **Practice Gratitude**: Concentrate on the appreciation and joy of the season, rather than solely on the food. Reflecting on your blessings can transform your mindset and shift the emphasis away from eating.
By employing these methods, you can navigate the holiday season harmoniously, savoring the celebrations without the discomfort of overeating. Remember, it’s about making considerate choices that respect both your health and the holiday spirit.