10 Tips to Avoid Overeating During the Holidays
The holidays are a time for celebration with family and friends. These celebrations always involve some wonderful meal. When tables are overflowing with delicious dishes and endless desserts, it’s easy to overeat. While treating yourself is part of the season’s magic, maintaining a balance can help you feel healthier and more energized. Here are ten practical tips to avoid overeating during the holidays and enjoy the season.
10 Practical Tips
- Don’t Skip Meals
- You may think skipping meals will “save calories” for the holiday feast however it often backfires leading to overeating. Instead make sure to eat healthy balanced meals throughout the day to keep your hunger in check. Then when you are tempted with the holiday treats, it will be easier to take one instead of two!
- Stay Hydrated
- Thirst is often mistaken for hunger. Drink plenty of water throughout the day, especially before meals. This will curb unnecessary snacking and reduce your overall food intake. It will also help with the morning after in case you had too many eggnog brandies.
- Use a Smaller Plates
- Smaller plates can help control portion size. Remember, your stomach is about the size of your hand closed into a fist. Try to only fill your plate only to fist size. Smaller plates also encourages mindfulness when deciding what to put on your plate. A smaller plate is a great way to avoid overeating.
- Start with Veggies
- Fill half your plate with vegetables and salads before adding richer items. Remember dips that accompany the vegetables can be high in calories so go light on those!
- Prioritze your favorites
- Instead of trying everything, focus on the dishes you know you love and may only get once a year. Savor those favorites instead of wasting calories on things you don’t really like. And if you don’t like something, don’t eat any more, just politely throw it away – of course when no one is looking!
- Eat Slowly
- It takes about 20 minutes for your brain to signal that you are full. Eating slowly allows you to savor each bite and helps your body recognize when you’re satisfied. Try to start a conversation with someone so you have company while eating.
- Don’t Hang Out by the Food Table
- Lingering in the kitchen or by the buffet table makes it too easy to graze. Grab your plate and move to an area that does not have food. Join others watching football or playing a board game.
- Watch Liquid Calories
- Holiday drinks like eggnog, festive cranberry cocktails and hot chocolate can be high in calories. Opt for sparkling wines, or light beer. Try to alternate an alcoholic drink with a glass of water. Or club soda with a lime always is good. Liquid calories can add up quickly and lead to overeating.
- Keep Stress in Check
- Holidays can be stressful. There is always so much to do and not enough time. Try to plan for healthy snacks throughout the day, especially extra protein. Practice deep breathing or a few minutes of meditation. Be present. Things do not need to be perfect.
- Exercise
- While it can be hard to start an exercise plan during the holidays, incorporating physical activity into your daily routine will help keep your weight in control. Remember doing small 10 minute walks 3 or 4 times a day is the same as doing 40 minutes straight. Park further away from the store. Incorporate taking the stairs versus the elevator. Small bursts of activity can make a big difference.
In Closing
The holidays are about connection with family and friends, so don’t stress over every calorie. Instead focus on mindful eating and enjoy special moments with loved ones. Maintaining a balance is key. If you follow these tips to avoid overeating, you can still have some of your favorites while being healthy.
“The Holidays are not a time to restrict or eat less, but rather, practice mindful eating. Eating mindfully is a practice we can do every day, not just on the holidays. Continue to eat your regular meals and enjoy your holiday meal. Choose your favorite item and avoid distractions, eat slowly and pay attention to how the food feels in your mouth so you enjoy it more. Focus on social activities away from food. Like looking at holiday lights, watching Christmas movies, volunteering or watching a live holiday performance.“
– Faith Flaherty, MS, RD, LDN, Bariatric Dietitian
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