The holiday season is upon us. It is a time full of food, celebrations, and traditions, but also when overindulgence tends to happen, which can lead to feelings of discomfort or guilt. Do you worry about holiday season overindulgence?

Many people dread the holiday season due to thoughts that they will gain weight, not be able to control themselves around food, or will have to “work off” their meals. The good news is that you can enjoy the season’s feasts and still maintain a healthy approach to eating.

Here are some tips to help:

Practice Mindful Eating

• Slow down: Enjoy each bite and savor the flavors. This can help you feel more satisfied with smaller portions.
• Tune in to hunger cues: Eat when you’re truly hungry, and stop when you’re comfortably full, not stuffed. Choose the foods that sound good and skip on the rest. Know that you can always go back for seconds or likely have the opportunity for leftovers.
• Engage your senses: Focus on the texture, smell, and taste of your food. Being present in the moment makes the eating experience more enjoyable and less rushed.

Start with Small Portions

• Plate Your Food, Don’t Graze: Rather than picking at food throughout the day, serve yourself a plate and sit down to eat. You can always go back for more, but this gives you a chance to assess whether you’re truly still hungry.
• Use Smaller Plates: This simple trick helps prevent overeating any time of year, but especially when you’re worried about holiday season overindulgence. It gives you the visual cue that you’re eating a full plate, even if the portion is smaller.

Practice “No Thank You”

• Don’t Feel Obligated to Eat Everything: If there’s something you don’t enjoy or don’t want to try, it’s okay to politely decline. You don’t have to sample every dish to enjoy your meal.
• Say “No Thank You” Without Guilt: Just because something is offered doesn’t mean you have to eat it. It’s fine to pass on second servings or indulgent treats if you’re already satisfied. You can always save some for later or say you will take it home.

Give Yourself Permission to Enjoy Treats

• Don’t Deprive Yourself: It’s important to enjoy the special foods of the season, whether it’s a slice of pie or a cookie. If you deprive yourself, it can lead to binge eating later. Aim for moderation—small servings that let you enjoy the flavors without going overboard. This way, you can try multiple things without feeling sluggish.
• Balance Indulgences with Healthy Choices: If you know you’ll be having a large dessert later, balance it with lighter meals earlier in the day. This gives you more flexibility to enjoy the holiday treats without feeling overly full.

Prioritize Nutrient-Dense Foods

• Fill up on vegetables: Include colorful vegetables on your plate, either in salads, roasted dishes, or soups. They provide fiber, vitamins, and minerals, helping you to feel full.
• Lean proteins: Include lean protein sources like turkey, chicken, or plant-based proteins. 

Limit Drinking Calories

• Be Mindful of Alcohol and Sugary Drinks: Holiday cocktails, eggnog, and sugary beverages can add a lot of calories without filling you up. Stick to water or calorie-free beverages as your main drinks, or opt for lower-calorie versions of festive drinks.
• Alternate with Water: If you’re drinking alcohol, alternate between alcoholic drinks and water to stay hydrated and avoid excess calories.

Stay Active

• Move After Meals: A short walk after a meal can help with digestion and feeling less sluggish. It can also help you tune into how full you feel and prevent the temptation to snack mindlessly.
• Stay Active with Family or Friends: If possible, incorporate fun activities like playing games or going for walks. Keeping active can help you prevent overeating and keep your energy levels up.

Focus on Connection, Not Just Food

• Shift the Focus from Eating to Enjoying the Moment: The holidays are about more than just food—they’re about spending time with loved ones, making memories, and enjoying each other’s company. 
• Eat for Enjoyment, Not Guilt: If you do overindulge, don’t beat yourself up. It’s okay to have moments where you eat a little more than usual, especially during the holidays when you may be around foods and treats you normally don’t have. Just reset and get back to your regular habits the next day.

By staying mindful, balancing your choices, and focusing on the joy of the holiday season, you can avoid holiday season overindulgence. Remember, it’s about moderation and enjoying the experience, not just the food itself!

If you need help, our dietitians and personal trainers are ready and waiting to help you manage this holiday season and beyond. Contact us today!