Sometimes holiday food is just amazing (am I right?) and it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance.
We all tend to overeat during the holidays. Overeating doesn’t make you a bad person. In fact, it just makes you a person. So, congratulations, there are 7.5 billion of us on the planet! The holidays are tempting for everyone, but there are things you can do.
It’s easy (and common) to indulge on those days when we’re excited, celebrating with family or friends, or too busy just stop and slow down for five minutes. But it doesn’t always stop there. Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time.
Learning how to make small changes which will improve the control you have over your urges, can be simple yet effective in helping you avoid overeating at meals. (Psst, turn these tips into habits and ditch the willpower!)
Three tips to avoid overeating at meals:
Tip #1: Drink Water
When your stomach is growling and you smell amazingly delicious food, it’s all too easy to fill a plate (or grab some samples with your bare hands) and dive into the food. But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast. It may not sound exciting, but it’s true!
Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (…just sayin’). Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast, but drinking enough water has been shown to slightly increase your metabolism.
Tip #2: Eat “mindfully”
I’ll be the first to admit that the first time I heard this, I actually laughed out loud! I had heard of “mindfulness” before, you know, “being in the moment”, being “fully present”, doing things (like working out or working on relationships) with “intention”, but I never thought about applying that to my eating habits.
Eating mindfully can actually help you avoid overeating, because when you take your time, listen to your body’s signals, and eat slowly or “mindfully”, you actually learn how to stop before overindulging. You also get the added bonus of helping your digestion. Do you ever notice when you eat too fast or without paying attention, how frequently you end up with indigestion? Just as being mindful can help you focus your attention on being “present”, being mindful when you eat helps to focus your attention on your meal.
Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savoring every mouthful. Notice and appreciate the smell, taste, and texture. Breathe.
This can help prevent overeating because eating slower often means eating less AND if you’re feeling pretty amazing with this particular habit, try stopping when you’re 80% full. This doesn’t mean leaving 20% on your plate when you’re still hungry, it means recognizing when you feel 80% full. That could look like leaving half the food on your plate, eating everything on your plate but passing on dessert, or something else. Remember you’re an individual and how and what we eat is unique to us!
Bear in mind that when you eat quickly, you can easily overeat, because it takes about 20 minutes for your brain to know that your stomach is full. So take your time, pay attention to your food and enjoy every bite.
Bonus points: Eat at a table (not in front of the screen), start your meal by eating high fiber foods (veggies) and (lean) meats first, THEN eat your starchy carbohydrates last (see more on this below), use a small plate, and put your fork down between bites.
Tip #3: Start with salad
You may be yearning for that rich, creamy main dish. But don’t start there.
(Don’t worry, you can have some…after you’ve eaten your salad).
Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water. Fiber and water are known to help fill you up and make you feel fuller. They’re “satiating”. Lean proteins, as well as heart-healthy fats (olive oil, avocado, nuts and seeds) also take longer to digest and can help you to feel sooner and longer.
You can make these simple changes to help prevent overeating and no one around you will be any wiser. These habits are a great secret weapon against overeating in general, but they also promote weight loss and healthy weight maintenance. By implementing these strategies every time you’re about to sit down to a meal, you can help fight the urge to overeat whether you’re about to indulge in a holiday meal or sit down to eat with your family.
- Have your glass of water
- Eat mindfully/80% full
- Start with your salad, then add in your protein and healthy fats before your starchy carbohydrates, to help avoid overeating at meals.*Click here to learn more!
If you’re not much of a plain water drinker (I’m definitely not) or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water (you can also use sparkling water instead of “still” water, just watch out for the sodium content)!
- Lemon slices and freshly sliced or grated ginger
- Frozen strawberries
- Apple & a cinnamon stick
- Sliced cucumber and fresh mint leaves
- Pineapple or mango chunks
- Fresh or frozen blueberries or raspberries
Healthy Shortcut: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning. They’re already washed and cut and will help keep your water colder longer.
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