The Holidays are Coming: How to Avoid Overeating


If you want to learn to avoid overeating this holiday season, pace yourself at meals, and make healthier choices, we have you covered.

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November 2022. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn't looked back.
avoid-holiday-overeating

The holiday season is a time for friends, family, and food. Lots and lots of food. From office parties to cookie exchanges, it seems like there's always an opportunity to indulge in something delicious (and often unhealthy). And while it's hard to resist all the deliciousness that holiday meals offer, it's essential to be mindful of how much you're consuming if you're watching your weight. So here are a few tips to help you avoid overeating this holiday season.

How To Enjoy The Holiday Season Without Overeating

The first thing you should do to avoid overeating this holiday season is to make a plan. It's hard to resist tempting foods when they're right in front of you. So, before you go to a party or sit down for a holiday meal, take a few minutes to think about what you'll eat and what you'll avoid. That way, you can focus on enjoying the company and the festivities instead of thinking about food the whole time.

We've all heard the saying, "don't shop on an empty stomach." The same goes for holiday parties. If you arrive at a party ravenous, you're more likely to make poor food choices and overeat. So, before you go out, eat a light but filling meal or snack. This way, you'll be less likely to overindulge later.

How To Enjoy The Holiday Season Without Overeating

Fill Up on Healthy Options First

Start filling your plate with healthy foods like fruits and vegetables when you're at a party or holiday gathering. Then, if you want something more indulgent, go for it — but only after you've satisfied your hunger with healthier options first. This way, you'll be less likely to overdo it on the less healthy stuff.

Avoid Drinking Your Calories

It's easy to mindlessly consume a lot of empty calories when you're drinking. So, if you're watching your weight, it's best to stick to water or unsweetened beverages. And if you want something with more flavor, try diluting fruit juice with sparkling water or seltzer. But be careful with alcohol, as it can lower your inhibitions and lead to poor food choices.

Limit Portion Sizes

One of the best ways to avoid overeating is to control your portion sizes. For example, when you're at a party, fill up a small plate instead of going back for seconds (or thirds). And, when cooking at home, be mindful of how much food you're putting on your plate. Use smaller plates and bowls to control portions, and don't feel like you have to clean your plate.

Be Choosy About Sweets

Sweets are often a big part of holiday celebrations. And, while it's okay to indulge in your favorite treat from time to time, it's essential to be choosy about what you eat. If you know there will be a lot of tempting desserts, focus on the ones that are most special to you. That way, you can enjoy them without overeating.

Drink Plenty of Water

When you're eating a lot of rich, heavy foods, it's important to stay hydrated. Drinking lots of water will help you feel fuller and more satisfied, so you won't be as tempted to overeat. Plus, it's just good for you! So, make sure to drink plenty of water throughout the day, especially when you know you'll be indulging in some holiday treats later in the evening.

Pace Yourself

When you sit down to eat, take smaller bites and chew slowly. It takes about 20 minutes for your brain to register that you're full, so you're less likely to overeat if you eat slowly. In addition, space out your servings throughout the meal instead of loading up your plate all at once. Remember, you can always go back for seconds if you're still hungry after 20 minutes.

Focus on Quality, Not Quantity

Instead of trying to sample a little bit of everything, focus on filling your plate with food that you really love. This way, you can enjoy the foods you love without overdoing it on calories and fat. And who knows? You might even find that less is more when it comes to holiday meals!

Keep Moving

Just because it's cold outside doesn't mean you have to become a couch potato during the winter months! Staying active will help boost your metabolism and burn off any extra calories you may have consumed throughout the day. So, get out there, go for a walk, and consider inviting your friends and family to join you! It will help keep everyone healthy and fit while giving you quality time together that doesn't revolve around food.

Don’t Deprive Yourself

If you deprive yourself of the foods you love, you're more likely to overindulge later. So, if you want a slice of pie, have a slice of pie! Just be mindful of how much you're eating and try to balance it with healthier choices throughout the day.

Cut Yourself Some Slack

If you do overeat or indulge in something you had planned to avoid, don't beat yourself up about it. It happens to everyone. Just get back on track with your next meal or snack, and remember that the holiday season is about more than food. Enjoy time spent with family and friends and focus on all the other things that make the holidays special.

Be Good to Your Waistline This Holiday Season

The holidays are coming up fast! That means parties, family gatherings, and lots of food. For many people, the holidays are a time when they struggle to stick to their healthy eating habits. But it doesn't have to be that way. With a bit of planning, you can enjoy all the delicious foods of the season without overeating.

The holidays are a time to enjoy good food, good company, and good times. Just don't throw caution to the wind and overeat. By following these tips, you can enjoy the holiday season without packing on the pounds.

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