8 Strategies to Avoid Overindulging During the HolidaysNov 19, 2023
The holiday season is synonymous with festive gatherings, delicious feasts and the joy of sharing meals with friends and family. However, it's no secret that the abundance of tempting treats can sometimes lead to overindulgence. If you're aiming to strike a balance between savoring the holiday flavors and maintaining a healthy approach to eating, here are some practical strategies to help you avoid eating too much during the holidays.
Embrace the practice of mindful eating by savoring each bite and paying attention to your body's hunger and fullness cues. Take the time to appreciate the flavors and textures of your food and listen to your body's signals to avoid mindless overeating.
Be mindful of portion sizes, especially when faced with a variety of tempting dishes. Consider using smaller plates to help control portion sizes naturally. Start with smaller portions and if you're still hungry, you can always go back for seconds.
Hydrate Before Meals
Drinking a glass of water before sitting down for a meal can help you feel more satisfied and prevent overeating. Sometimes, our bodies confuse thirst with hunger, so staying well-hydrated can contribute to better appetite control.
Start with Protein
Prioritize protein first then follow it with fiber-rich foods such as such as fruits, vegetables and whole grains. This combination will optimize your blood sugar and increase your satiety.
Eating too quickly can lead to overeating, as it takes time for your body to signal that it's full. Put your fork down between bites, engage in conversation and enjoy the social aspects of the meal. This can help you pace yourself and prevent overindulgence.
Bring a Healthy Dish
If you are attending a potluck or family gathering, consider bringing a dish to share. This ensures that you have at least one option that you know works for your body and digestive system available and you can introduce a new option to friends and family members also.
Listen to Your Body and Use the 80% Rule
Tune into your body's hunger and fullness signals. Stop eating when you feel satisfied rather than waiting until you're uncomfortably full. In fact, if you can, try to stop eating when you are about 80% full if possible.
Incorporate physical activity into your holiday routine. Walking for 15-20 minutes after a meal will help reduce blood sugar and can also help with digestion.
Remember, the holidays are a time for celebration and joy, and enjoying food in while respecting your body is an essential part of the festivities.
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