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By Sharon Lewis, MEd, CFNC
The holiday season, from November to the New Year, is packed with family gatherings and parties—many of which center around food and drink. The challenge? Avoiding the temptation to overindulge in festive treats and beverages.
Here are five tips to help you navigate the season with mindfulness, self-control, and a plan for success.
1. Don’t deprive yourself
The holidays are a time to enjoy food with loved ones, but don’t starve yourself all day to make room for a big meal. Instead, eat smaller, balanced meals before the event. Snack on fibrous fruits and vegetables, nuts, Greek yogurt, and light protein to curb your appetite. ‘This can help you avoid overeating at the main meal. Learn more tips from Atrium Health Wake Forest Baptist on preventing overeating during the holidays.
2. Start your exercise routine now
Don’t wait for extra pounds to pile up before taking action. Start exercising now to burn calories and prevent weight gain. Whether it’s walking, joining a gym, or taking an aerobics class, find an activity you enjoy and commit to it three to four times a week. Regular exercise can help you maintain your weight, sleep better, and feel better overall. Here are more ideas on how to stop overeating and stay healthy through the holidays.
3. Use a smaller plate
If you’re thinking about getting seconds, wait about 20 minutes before returning for more food. It takes approximately that long for your brain to register that your stomach is full. After waiting, you might realize you’re no longer hungry and can skip the extra serving. This trick is backed by science.
4. Remove “diet” from your vocabulary
Diets often lead to weight regain because they can create a sense of deprivation. Instead of going on a restrictive diet, work toward a balanced eating plan that allows for occasional indulgences. This can help prevent feelings of deprivation and make it easier to maintain your weight. Learn why diets don’t work long-term.
5. Get plenty of sleep
Research has shown that lack of sleep can lead to weight gain by disrupting hormone levels, making you feel hungrier and less satisfied. Prioritize good sleep to help control your appetite and support your weight-loss efforts. Check out the 13 effects of sleep deprivation, according to the Cleveland Clinic.
Bottom line: You have the tools to avoid holiday weight gain. Start using these strategies now to make smart choices and stay healthy throughout the season.
Additional Resources:
- Avoiding Overeating During the Holidays | Atrium Health Wake Forest Baptist
- 10 Tips to Stop Overeating During the Holidays (and Beyond)
- 13 Effects of Sleep Deprivation | Cleveland Clinic
