Wellness Wednesday: 15 Tips to Prevent Holiday Overeating by Rebecca Branham

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15 Tips to Prevent Holiday Overeating

In this High Fact Diet Age we’re living in, figuring out what approach works best for you can feel extremely overwhelming. On the one hand, you’re empowered with tons of information at your fingertips. On the other hand, you’re completely confused. Who do you trust? How do you know what’s effective? How do you know what’s safe and what isn’t?  People often end up stuck here, giving up before they get started.  That’s why it’s so frustrating!  So without further ado, here are 15 tips to prevent holiday overeating.

Photo by Food Photographer | Jennifer Pallian on Unsplash

I know you are all about not gaining weight during the holidays (who isn’t!) and see soooo much stuff related to this topic. Because of this, I wanted to give you some real, expert advice from Dr Michelle May. She wrote the book “Eat What You Love, Love What You Eat

Do you anticipate the holidays but dread the “inevitable” holiday overeating?  Do your holiday events revolve around eating more than the meaning, people, presents, decorations, or travel?

These 15 holiday eating tips will help you enjoy the season more while eating mindfully.

#1 – Make an effort to pay close attention to your body’s signals.

 It’s easier to get distracted from signals of physical hunger and satiety at social gatherings, especially if food is the main event. 

#2 – Be a food snob. 

Skip the store-bought goodies, the dried-out fudge and the so-so stuffing. If the food you select doesn’t taste as good as you expected, stop eating it and choose something else. Think how much less you’d eat if you only ate things that tasted fabulous!

#3 – Think of your appetite as an expense account. 

How much do you want to spend on appetizers or the entrée? Do you want to save some room for dessert? Go through this process mentally to avoid eating too much food and feeling uncomfortable for the rest of the evening.

#4 – Pace your eating prior to the event so you’ll be hungry but not famished at mealtime.

But please, ignore the old diet advice of “eat before you go to a party so you won’t be tempted.” That’s absurd! You want to be hungry enough to enjoy your favorites.

#5 – Socialize away from the sight of the food. 

Many people are “food suggestible” so just hanging around food may cause you to eat more than you need.

#6 – Survey all the food at a buffet before making your choices.

 Choose the foods you really want most at that time and remind yourself that you can have the other foods at a later time.

#7 – If the food is so special, give it your full attention rather than eating on autopilot. 

Eat mindfully by reducing distractions and sitting down to eat – even if it’s just a cookie. Appreciate the appearance and aroma of your food and savor one small bite at a time by putting your fork down.

#8 – If the food doesn’t taste as good as you expected, stop eating it and choose something else.

#9 – Avoid nibbling unconsciously

Since the duration of the meal tends to be extended at social events, you may need to have your plate taken away (or put your napkin on it) once you are satisfied.

#10 – Be aware of the effects of alcohol on your awareness and food intake.

#11 – Be cautious of obligatory eating

Eating just because it’s on the table, on your plate, because you paid for it, it’s free, or because someone made it. Deal with “food pushers” with a polite but firm, “No thank you.” If you’re concerned about hurting their feelings, ask for the recipe or a small portion to take home with you for another meal.

#12 – Avoid eating food just because it’s there. 

Grazing unconsciously leads to fullness from food that you probably won’t even remember enjoying.

#13  Check your hunger level and eat mindfully—without guilt.

Before having a cookie, a piece of fudge or other holiday treat, check your hunger level. When you choose a favorite food to satisfy you, try to sit down and eat it mindfully—without guilt.

#14 – At restaurants, the portion sizes are usually large and often “two for the price of one.” 

Consider appetizer portions, co-order and co-eat with your dining partners, or have the server package up your meal to go as soon as you feel satisfied. Remember, “super-size” is no bargain if you didn’t need that much food in the first place!

#15 – Look for opportunities for enjoyable movement. 

Take a walk after dinner to enjoy the lights, take a few laps around the mall before it opens to do some window shopping, or take guests to see local attractions.

Most important, delight all your senses. Enjoy the atmosphere, the company, the entertainment, and the traditions as much, if not more, than the food.

Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Eat What You Love, Love What You Love. Download: http://amihungry.com/chapter1

Copyright Michelle May MD. Reprinted with permission.

About the Author

Rebecca Branham… In 2015 after feeling like her nursing job was consuming her and she knew a change had to be made. Now she focuses on being a Health & Lifestyle Coach (+ Registered Nurse), and her passion is helping women feel empowered and tuned in to their bodies, by helping them show up for themselves like never before. She’s a total nerd when it comes to personal development and her obsession is helping others to feel whole while doing what they love with who they love.

She is passionate about helping women just like you, rebuild their relationship with food, increase their energy, and unveil that strong, independent, badass inside of them. Many of you know how to eat healthily and how to exercise. But something keeps getting in your way.  You need someone to help you de-stress and get your sh*t together! That’s exactly where she comes in!

She married her BFF with their daughter as their active sidekick and a brand new baby boy,  along with their dogs – Timmy & Oscar. They’ve been remodeling their home for what feels like forever! She’s an equestrian who was hardcore into barrel racing. She has to start her day with COFFEE! She’s super excited to connect with you!

Follow her:

Website: ModavateCoaching.com

Facebook: facebook.com/modavatellc

Instagram: instagram.com/mrsrebeccabranham

Pinterest: pinterest.com/modavatecoaching

Youtube: https://www.youtube.com/channel/UCC23pibmOd6y_FuhKXhHKCQ

Disclaimer: Some links may be affiliate links. I get money if you buy something or take an action after clicking one of these links on my site.

Wellness Wednesday: 15 Tips to Prevent Holiday Overeating by Rebecca Branham

Hello, I’m Thuy of honeybunnytwee. I write a Wellness Wednesday guest bloggers series. Send me an article or link to a blog post about health and wellness, self-care, fitness, or mental health at [email protected]. Upon review, you’ll have a chance to be featured! I’m always looking for more Wellness Wednesday submissions.

9 thoughts on “Wellness Wednesday: 15 Tips to Prevent Holiday Overeating by Rebecca Branham

  1. The holidays are such a tough time to stay in control. Office parties, client dinners, customers sending snacks, Christmas cookies, it all can become overwhelming. It is so easy to eat because its there especially at this time of year. These are great tips for keeping control during the holidays.

  2. These are great tips for avoiding overeating during the holidays. It’s hard when there’s so much delicious food on offer! I find eating slowly helps.

  3. Holidays are the time when many love to gorge on food. Me and my wife are just the opposite and truly follow your thoughts. Eating light gives us a spring in our steps as our holidays involve a lot of walking around.

  4. I love that the focus here is moderation and not ignoring food altogether. It is so unreasonable when people tell you simply not to eat at the gathering. Instead, as so perfectly stated in this article, the trick is to eat well! Eat the great things and leave the not-so-great things. Awesome post, thanks for sharing these wonderful tips and tricks!

  5. Great advices! I do find myself overeating over the holidays, we get carried away with all thats happening around and don’t put much attention to what were eating. I’ll definitely apply all of this advices this year!

  6. Thanks for the holiday eating tips! As we approach the season of endless gatherings and parties it is important to be mindful of your heath. I especially like your tip to ‘look for opportunities for enjoyable movement’. Talking a relaxing walk or playing outside with the kids gets everyone moving and allows for fresh air and fun.

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