Do you frequently catch yourself indulging too much during the holiday season? If that’s the case, you’re not the only one, and we can assist. Continue reading to discover ways to curb overeating during this festive period.
The holiday season arrives annually, bringing a wave of emotions. Some feelings are joyful and reminiscent, while others can be overwhelming and anxious. Consequently, managing food and nutrition during this season can be especially challenging.
This year, by simply applying a few techniques and suggestions from a registered dietitian, you can position yourself for success and steer clear of overeating this holiday period.
Overindulgence During the Holidays
So, what causes it? In fact, there are numerous factors. Holidays typically call for festivities, which usually involve social gatherings. And what do we commonly encounter at these events? Food!
Moreover, there are often cherished traditions linked to holidays that revolve around meals. It might be a specific store’s seasonal baking mix or your grandmother’s traditional cookies. Regardless, it’s clear that holidays and food are intertwined.
The issue of overeating emerges here when we combine these two aspects with scarcity and thoughtlessness. So, let’s discuss how to counteract scarcity and thoughtlessness to help you prevent overeating during the holiday season.
5 Strategies to Prevent Overeating During the Holidays
Begin by applying the following 5 strategies this holiday season to avoid overeating.
Mindfully Savor Your Holiday Favorites
<pRegardless of your location during the holiday season, there will always be lackluster holiday goodies and dishes available. Whether it’s the outdated sugar cookies in the office breakroom or the average bread pudding your aunt insists on preparing each year. Simultaneously, there will also be those delectable, mouthwatering treats and dishes you eagerly anticipate.
The initial step to navigating the holidays and preventing overeating is to thoughtfully appreciate the holiday foods that you truly love. Seek out the items you look forward to yearly, and skip the rest.
There’s no obligation to grab that old cookie that you know doesn’t appeal to you or feel pressured by your aunt to sample that bread pudding. Stick with what you cherish and disregard the rest. This is one of the most effective methods to prevent overeating during the holidays.
Avoid the Scarcity Mindset
Now that we understand we’ll only enjoy the foods we genuinely desire, we need to address the scarcity mindset. This mindset convinces us that we must consume as much as possible right now because we won’t have access to it again for quite some time.
The result? You feel excessively stuffed, and most likely anxious or overwhelmed afterward. Regret settles in, and you can’t believe you’ve overeaten during the holidays again.
First of all, we’ve all experienced this. It’s human and entirely normal! However, I’ll share a quick tip to help you avoid this situation again this year. While enjoying those holiday sweets and savory treats, remind yourself that they will return. The holidays come around annually, and you have the chance to relish them every year. Furthermore, you can always recreate them outside the holiday season if you’re particularly fond of them! Ask for that recipe from a friend or family member, or find out how to make something similar that your local store offers.
The more you can recognize and prepare for the scarcity mindset, the more control you’ll feel regarding food. This way, you can prevent overeating during the holidays.
Establish a Balance Between Nourishment and Pleasure
Due to the increase in holiday gatherings, it’s easy to lean heavily toward enjoyment at this time of year. This often happens unintentionally! Before we know it, the holiday season concludes, and we realize how much we overindulged in those pleasurable foods.
To curb overeating during the holidays, approach the season with mindfulness and intentionality. You can utilize Nutrition Stripped’s Balance Spectrum for this. One half of the spectrum symbolizes nourishment, while the other represents enjoyment. In the center, we find a balance between the two.
Use this visual tool to check in with yourself. Are you spending too much time focused on the enjoyment side of the spectrum? If that’s the case, how can you guide yourself back toward the center, or slightly to the nourishment side of the spectrum? Prioritize a balance between the two from the start, rather than emphasizing one over the other.
Never Arrive at a Party on an Empty Stomach
This advice applies to all social functions year-round, honestly. How many times have you thought, “I’m not eating all day because I want to enjoy myself at this dinner?”
If this is a common thought for you, then I bet you’re also familiar with the overly stuffed, uncomfortable, stressful feeling you experience after that meal or gathering.
Fasting leads to extreme hunger, which results in overeating. To avoid overeating during the holidays this year, ensure you’re well-nourished before the gathering or meal. Go about your day as you normally would! This way, you’ll still feel hungry and enjoy yourself without becoming so famished that you have to overindulge.
Take Time to Manage Stress
The holiday season can be busy, stressful, and somewhat chaotic. Don’t get me wrong, I absolutely adore this time of year! However, that doesn’t change the fact that it can be overwhelming. Many times, overeating stems from thoughtlessness as we simply try to survive the holiday season with our sanity intact.
Consider implementing some active stress management techniques. Write down your thoughts, meditate with soothing music, or practice a quick yoga routine. Managing stress can help alleviate stress eating, which, in turn, reduces the risk of overeating.
The Conclusion
Incorporate mindfulness, relish your favorites, introduce some stress management, and nourish yourself as you always do, and you’ll break the cycle of overeating during the holidays! As always, take these suggestions gradually. Try one at a time, see how it feels, personalize it, and then move on to the next one.
Don’t forget to share your experiences by tagging us on social media!
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original publish date: 12/9/22
**Approaches to Prevent Overeating During the Holidays**
The holiday season is a time of joy, celebration, and often, excess. With festive gatherings and a plethora of delicious food, it’s easy to overindulge. However, there are various methods you can apply to savor the holidays without going overboard.
1. **Mindful Eating**: Focus on what you eat and savor each morsel. Eating slowly enables your body to register when it’s full, lowering the chances of overeating. Pay attention to the flavors and textures of your food, and strive to eat without distractions like television or smartphones.
2. **Portion Management**: Utilize smaller plates to help regulate portion sizes. This straightforward trick can prevent you from serving too much food. Begin with small amounts, and if you’re still hungry, feel free to go back for more.
3. **Stay Hydrated**: Sometimes, our bodies misinterpret thirst as hunger. Drink ample water throughout the day, especially before meals, to help manage your appetite. Herbal teas and sparkling water make festive alternatives to sugary beverages.
4. **Healthy Pre-Snacking**: Before attending a holiday gathering, opt for a nutritious snack like a piece of fruit or a handful of nuts. This can help lessen your hunger and keep you from overeating at the event.
5. **Create a Balanced Plate**: Strive for a balanced plate with a variety of food groups. Fill half your plate with vegetables and fruits, a quarter with lean proteins, and the remaining quarter with whole grains. This approach ensures you consume essential nutrients while keeping calorie intake manageable.
6. **Set Attainable Goals**: The holidays are a time for enjoyment, so establish realistic goals for yourself. Instead of aiming for weight loss, concentrate on maintaining your current weight. This mindset can alleviate stress and assist you in making healthier choices.
7. **Limit Alcohol Consumption**: Alcohol can lower your inhibitions and lead to overeating. Try to limit your intake by choosing lower-calorie options, alternating alcoholic beverages with water, or setting a drink limit before the event.
8. **Stay Active**: Incorporate physical activity into your holiday agenda. A brisk walk following meals, dancing at parties, or even a brief workout can help balance out extra calories and alleviate stress.
9. **Tune into Your Body**: Be aware of hunger and fullness signals. Eat when you’re hungry and stop when you’re satisfied, not stuffed. It’s perfectly acceptable to decline seconds or dessert if you’re not genuinely hungry.
10. **Plan in Advance**: If you anticipate attending several holiday events, plan your meals accordingly. Have lighter meals on days when you have a big dinner scheduled, and try to include healthier options when possible.
By incorporating these strategies, you can enjoy the holiday season without the discomfort of overeating. Remember, the holidays are about celebrating with loved ones, and food is just one aspect of the festivities.