Expert tips to avoid overeating during the holidays
December is usually considered a "cheat month" when it comes to dieting and eating healthy.
Snacks, trifles, cake, braai, and alcohol. The list can go on and on.
The holidays are here and spending time with family and friends is one of the most important parts.
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When these gatherings happen, there usually is also a lot of food and drinks present.
While you might enjoy eating meal after meal and snack after snack, at some point, you might feel some bloating, nausea or discomfort.
Nutritionists have shared some helpful advice on reducing overeating during the holiday season.
Eat regular meals and snacks throughout the day
Many people think they need to wait until the main feast of the day to "save" calories, which can lead to overeating.
In order to eat mindfully, we don't want to go into a meal or eating experience feeling overly hungry. Instead, I recommend eating every three to four hours to keep blood sugar stable, starting with breakfast. When you're not going into a holiday meal feeling starving, you are less likely to feel out of control throughout the eating experience, and really enjoy the food and company you're with, which makes the holiday food experience more mindful and pleasurable.
The Three Bite Rule
The three-bite rule is magical to relieve any guilt associated with mindful indulgences. Choose to build your meal with the idea that savoring three bites of anything will allow you to partake in holiday traditions without derailing your diet and fitness goals.
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Have a walk around the table
Before you begin to fill your plate at parties and gatherings, take a moment to scope out all of the available food options. You may come to find that the store-bought dessert sitting at the head of the table is actually one of the least-appealing options available.
Once you have fully assessed the situation, begin serving small sample-size portions of the dishes and then go back for larger helpings of your favourites.
Portion Your Appetizers
If that puff pastry brie wedge or scallops wrapped in bacon are calling your name, that’s fine — just make sure that they all fit on one cocktail napkin.
If you have limited space, you will choose foods you want to eat without overindulging.
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Gauge Your FOMO
The fear of missing out (FOMO) can lead you to eat more than usual or when you are not hungry.
FOMO is often driven by strong social and emotional influences that can be countered by making plans to eat certain foods again.
Planning to eat certain foods again can reduce the urgency to eat more.
Be present in the moment
With a million things running through your head this holiday season, it can be hard to stay in the moment. If you notice your mind racing while you're eating, or if you start to multitask, take a deep breath and commit to eating your meal mindfully. Really savor each bite and let go of distractions. It can be helpful to start practicing mindful eating with one meal a day.
Slow down between bites
You can slow down your eating by putting food or utensils down between bites. It takes the body 20 minutes to read hunger hormones and recognise fullness.
This habit not only increases your gratefulness for the food (something we may reflect on during the holidays), but it also gives your body time to know when it's full.
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