Do you frequently find yourself consuming more food than intended during the festive season? If yes, you’re in good company, and we’re here to assist. Continue reading to discover how to curb overeating during the holidays.
The festive season arrives annually, accompanied by a wave of emotions. Some feelings are joyful and reminiscent, while others can be quite daunting and stressful. Because of this, managing food and nutrition during this period can be especially challenging.
This year, by simply adopting a few guidelines from a registered dietitian, you can prepare yourself for success and steer clear of overeating this holiday period.
Overeating During the Festive Season
But what causes this to occur? In truth, there are several reasons. The holiday season typically calls for celebration, and celebrations often involve social events. And what do these gatherings commonly feature? Food!
Moreover, the holidays usually bring along cherished traditions, often centered around food. Perhaps it’s a specific store’s festive baking mix or your grandmother’s holiday treats. Regardless, it’s safe to say that the holidays and food are inseparable.
The issue of overeating arises when we combine these two elements with feelings of scarcity and mindlessness. So, let’s discuss how to combat scarcity and mindlessness so you can avoid overeating during the holidays.
5 Tips to Prevent Overeating During the Festive Season
Begin implementing these 5 suggestions this holiday season to help you sidestep overeating.
Savor Your Holiday Delicacies Mindfully
<pWherever you find yourself during the holiday season, there will always be uninspiring holiday treats and dishes around. Whether they’re the stale sugar cookies in the office breakroom or the subpar bread pudding your aunt insists on preparing every year. However, there will also consistently be those delectable, mouth-watering treats and dishes you can’t wait to indulge in.
The primary strategy to navigate the holidays and avert overeating is to mindfully relish the holiday foods that you truly enjoy. Seek out the treats you anticipate each year, and disregard the rest.
There’s no need to grab that stale cookie that you’re not interested in or to feel obliged by Auntie to sample that bread pudding. Focus on what you genuinely enjoy, and leave everything else aside. This is among the most effective methods to mitigate overeating during the holidays.
Avoid the Scarcity Mentality
Now that we’ve established we’ll only indulge in the foods we truly desire, we need to address the scarcity mentality. This mentality tells us that we must consume as much as possible right now since it may be a long time before we have access to these foods again.
The fallout? You’re left feeling overly stuffed, and likely stressed or overwhelmed as a consequence. Regret sets in, and you can’t believe you found yourself overeating during the holidays once more.
First off, we’ve all experienced this. It’s human and completely normal! But here’s a quick tip to help prevent this from occurring again this year. While enjoying those holiday goodies and savory dishes, remind yourself that they will return. The holidays arrive every year, and you get to enjoy them annually. Plus, you can always recreate them outside of the holiday season if they truly bring you joy! Secure that recipe from your friend or family member, or discover how to whip up something similar from the grocery store.
The more you recognize and prepare for the scarcity mindset, the more empowered you’ll feel around food. This way, you can stop overeating during the holidays.
Strike a Balance Between Nourishment and Enjoyment
Thanks to the surge in holiday gatherings, it’s easy to lean heavily towards enjoyment at this time of year. It often happens unwittingly! Before we realize it, the holiday season has ended and we see how much we’ve overindulged in enjoyment-focused foods.
To stop overeating during the holidays, approach with mindfulness and intention. To achieve this, you can utilize Nutrition Stripped’s Balance Spectrum. One side represents nourishment, while the other signifies enjoyment. At the center lies a balance between these two.
Use this visualization to check in with yourself. Are you spending excessive time on the enjoyment side? If so, how can you pull yourself back toward the spectrum’s center, or lean a bit more toward the nourishment aspect? Give priority to a balance between the two from the outset, rather than favoring one over the other.
Never Attend a Gathering on an Empty Stomach
This applies to all social events throughout the year, honestly. How many times have you thought to yourself, “I won’t eat all day because I want to truly enjoy this dinner.”?
If this resonates with you, I’d wager you’re also familiar with the overly stuffed, uncomfortable, stress-inducing feeling that arises after a meal or social event you attended.
Fasting leads to extreme hunger, which paves the way for overeating. To avoid overeating during the holidays this year, ensure you’re well-nourished prior to the event or meal. Carry out your day just like any other day! That way, you’ll still be hungry and enjoy yourself, but you won’t feel so starved that you’re compelled to overeat.
Allocate Time to Manage Stress
The holidays can be busy, stressful, and somewhat chaotic, truth be told. I absolutely adore the festive season! But that doesn’t diminish the fact that they can be overwhelming. Often, overeating stems from mindlessness as we strive to navigate the holiday season while maintaining our sanity.
Try to integrate some active stress management. Journal your thoughts, meditate with some calming music, or engage in a brief yoga session. Managing stress helps curb stress eating, which in turn reduces overeating.
The Conclusion
Introduce mindfulness, relish your favorites, factor in some stress management, and nourish yourself as you typically do, and you’ll break the cycle of overeating during the holidays! As always, take these suggestions step by step. Test out one at a time, see how it goes, personalize it, and then proceed to the next one.
Don’t forget to share your experiences with us by tagging us on social media!
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original publish date: 12/9/22
**Techniques to Avoid Overeating During the Festive Season**
The holiday season is a time for celebration, family gatherings, and frequently, sumptuous meals. While relishing festive foods is part of the joy, it can also lead to overeating, which may result in discomfort and undesired weight gain. Here are some practical techniques to help prevent overeating during the holidays:
1. **Mindful Consumption:**
– Attune yourself to your hunger signals and eat slowly. This practice allows your body to indicate when it’s full, thus lessening the chances of overeating.
– Focus on the flavors, textures, and aromas of your food to increase satisfaction with smaller amounts.
2. **Portion Management:**
– Utilize smaller plates to aid in controlling portion sizes. This visual tactic can make a smaller serving of food seem more ample.
– Begin with modest servings, knowing you can return for seconds if you’re still hungry.
3. **Nutrient-Rich Meals:**
– Favor a balanced plate featuring a combination of protein, healthy fats, and fiber-rich veggies. This mix will help keep you fuller for longer.
– Avoid skipping meals to “make room” for a large feast, as this can lead to overeating later.
4. **Hydration:**
– Drink ample water throughout the day. At times, thirst is mistaken for hunger, leading to unnecessary eating.
– Consider consuming a glass of water before meals to assist in appetite control.
5. **Limit Alcohol Consumption:**
– Alcohol can diminish inhibitions and heighten the chances of overeating. Limit your intake and choose lower-calorie options when available.
– Alternate alcoholic beverages with water or non-alcoholic drinks to stay hydrated and reduce total consumption.
6. **Healthy Snacking:**
– Keep nutritious snacks like fruits, nuts, or yogurt handy to satisfy hunger between meals and prevent overindulgence during mealtime.
– Be aware of snacking while preparing food or socializing, as these calories can accumulate quickly.
7. **Preparation in Advance:**
– If going to a potluck or gathering, bring a healthy dish to ensure nutritious options are available.
– Assess the food options before filling your plate to make more thoughtful decisions.
8. **Stay Active:**
– Include physical activity in your holiday schedule. A walk following meals or a family game can aid in balancing calorie intake.
– Exercise can also assist in managing stress, which frequently triggers overeating.
9. **Set Achievable Goals:**
– Aim to maintain your weight during the holidays instead of striving to lose weight, alleviating pressure and stress.
– Allow yourself to indulge in your favorite treats in moderation without guilt.
10. **Practice Self-Kindness:**
– If you happen to overeat, don’t dwell on it. Recognize it and move forward, concentrating on making healthier choices at the next meal.
By applying these techniques, you can enjoy the holiday festivities without the discomfort of overeating, preserving both your health and happiness during this special season.