YOUR GUIDE TO NOT OVERINDULGING DURING THE HOLIDAYS

by: Remie Longbrake | published: December 9, 2024

‘Tis the season of overindulgence, but it doesn’t have to be! The holidays are a time for joy, family, and delicious food, but it’s easy to get carried away and overeat, leaving you feeling sluggish and uncomfortable. This year, let’s focus on enjoying the festivities withoutthe post-holiday bloat. Here’s how to navigate holiday meals with mindful eating strategies.

Planning ahead is key, especially if you’re hopping between family gatherings. Before you even step foot in the first house, have a game plan. Consider what you might encounter at each location. If you know there will be a buffet with tempting treats, perhaps have a light snack beforehand to take the edge off your hunger. This prevents you from arriving ravenous and diving headfirst into everything in sight. Knowing what to expect also helps you make conscious choices rather than reacting to hunger pangs fueled by empty calories. This is especially important when attending multiple celebrations in one day. You can even pack a healthy snack – like some nuts or fruit – to help you through that lull between festive meals.

Hydration is often overlooked, but it’s crucial for digestive health and feeling full. Drinking plenty of water throughout the day, before, during, and after meals, helps you feel satisfied and prevents overeating. Water can also help flush out excess sodium, which can contribute to water retention and bloating. Aim for a glass of water between each course or snack.

One of the best ways to control portion sizes and prevent overeating is to pause. Wait at least 20 minutes between helpings. It takes time for your brain to register that your stomach is full. By waiting, you allow your body to signal satiety, preventing you from unintentionally consuming more than you need. This simple act can make a surprising difference in how much you eat.

Slow and steady wins the race – even when it comes to eating! Savor each bite and chew thoroughly. This not only aids digestion but also allows your body time to recognize fullness signals, curbing the tendency to overeat. Pay attention to the textures, tastes, and aromas of your food. The more engaged you are, the more satisfaction you derive from smaller amounts.

Don’t forget the power of vibrant colors on your plate! Fill your plate with a variety of colorful fruits and vegetables. These nutrient-packed foods provide essential vitamins and minerals and add bulk to your meal, helping you feel fuller for longer. The colorful array also makes your plate visually appealing, making you more likely to enjoy your meal without feeling deprived.

Finally, let’s address the holiday treats. They’re tempting, and it’s okay to indulge, but moderation is key. Instead of piling your plate high with cookies, cakes, and pies, allow yourself a small, mindful portion of your favorite treat. Truly savor each bite, appreciating the flavors and textures. This mindful approach helps you prevent excessive intake and ensures you enjoy the experience without the guilt.

By incorporating these simple strategies into your holiday routine, you can celebrate the season with family and friends while maintaining a healthy relationship with food. Happy holidays, and happy healthy eating!