Holiday Survival Guide: How to Avoid Overeating This Season
The holiday season is notorious for turning healthy eating habits upside down. Between gluttonous feasts, cookie swaps, and eggnog everything, it can be quite the juggling act trying to maintain control of our portions. But have no fear; you can avoid holiday weight gain with these practical tips for mindful eating.
Fill Up Before Festivities
Don’t arrive at a holiday gathering hungry and ready to devour everything in sight. That’s a recipe for portion control disaster! Eat a balanced meal rich in protein, healthy fats, and fiber before heading out. Going in satisfied curbs cravings and overindulgence. If you’re hosting an event, be sure to adhere to this same plan of action and incorporate protein-packed appetizers as you prep. Before making the trek out to your family and friends, ensure you arrive at the holiday parties nourished and content, not ravenous and ready to attack the buffet.
Scope Out the Food Situation
Once you arrive at a holiday bash, scope out the scene before filling your plate. Survey all the options and plan what you want to splurge on most. Having a game plan prevents mindlessly grabbing one of everything. Try sticking to a manageable number of goodies, like one protein, one vegetable, one indulgent treat, and one cocktail. To stay on track and make the right choices, load half of your plate with veggie dips, salads, or roasted veggies as they provide nutrients with fewer calories. This balanced approach will definitely prevent any post-party regret!
Distract Yourself from the Food
Holiday gatherings have endless food spread everywhere you turn. Beat the temptation by distracting yourself from constantly snacking. Engage in conversation with others, assist your friends and help with some tasks, if needed, or you may even opt to step away and get some fresh air. Although this event is designed for leisure, it is important to find healthy distractions instead of hovering by the food tables as this can have unintended consequences. Also, consider sipping on a zero-calorie drink like sparkling water. All in all, make an effort to keep your focus on the fun rather than the food.
Wear Form-Fitting Clothes
When you wear baggy clothes to holiday parties, it’s easier to overindulge. And how would I know, you ask? Well, I’m the president of the baggy committee, so been there, done that, guys! When we wear baggy clothing, I know for me, I have this thing in my head that I have more space to fill and that definitely sets me up for failure. One way of fighting this…ummm, illusion, if you will, is to wear form-fitting outfits so that you feel when your stomach gets full and are reminded not to keep overeating. Tight clothing provides a subconscious reminder to be conscious of portions and in addition, it can be quite uncomfortable to feel ourselves bursting at the seams.
Get Moving and Grooving
Nothing takes the edge off holiday stress like showing off your moves on the dance floor! Take every opportunity to move your body and burn extra calories. Dance to jingling tunes, challenge someone to a dancing showdown, or gather a crew for a festive walk after a meal. Movement prevents you from parking it on the couch with treats all night. Get up and get moving as not only will this help in digestion, but you’ll be getting in your steps! A win-win!
BYOE – Bring Your Own Eats
Finally, when heading to a holiday potluck, contribute a healthy dish you can nibble on, like a veggie tray, fresh fruit salad, or a light appetizer. That ensures there’s at least one diet-friendly option you can fill up on before sampling the decadent fare. Offer to bring a wholesome dessert like mixed fruit with whipped Greek yogurt, for example. Doing this allows you to be in the driver seat and ensures you have something satisfying without derailing your goals.
The holiday season brings a lot of joy and with that comes a lot of eating and the possibility for overeating and getting off track with our nutrition goals. This time of year can truly be a minefield of temptation that tests your willpower. With these tips, you can navigate party eating without a complete nutrition meltdown and regret. Stay strong and maintain balance through the season and your body will thank you!
