How to stop overeating and avoid weight gain over the holidays
Even just adopting one of these habits can help you feel healthier and happier!
During the silly season, healthy eating can get challenging! It doesn't take long before the non-stop eating and drinking at the Christmas parties and BBQs begins to feel overwhelming.
If you're struggling to feel in control around food and want to avoid gaining weight this holiday season, here are some of my favourite practical healthy habits to adopt:
1. Avoid under eating or skipping meal (particularly on the day of a party)
It can be tempting to skip meals to 'balance it all out' - particularly when you have another party to go to that night!
But skipping meals during the day is dangerous because it can cause you to arrive at a party ravenous and thats when you will eat anything and everything in sight.
Under eating during the day can also make you hangry (hungry + angry) - Not ideal when you're meant to be socialising...
2. Focus on getting more veggies (not fewer calories)
Instead of trying to eat less or fewer calories, focus on eating more vegetables.
If you're hungry for breakfast, have some eggs, cherry tomatoes and sautéed mushrooms. Opt for a hearty salad for lunch and fruit between meals. Pick a dinner with lean protein and lots of vegetables. Naturally, you'll eat less without realising and won't need to risk becoming too ravenous and overeating...
3. Eat when you're hungry and respond accordingly
Don't just eat because you think you should.
Some times when you have a big meal the night before, you're less hungry in the morning. Don't ignore this hunger response and eat your 'normal' breakfast. If all you need to feel satiated is a coffee with milk and a banana, then great. Simply wait until you get hungry again and then respond.
There is a difference between under eating (avoiding food, feeling hungry, trying to be 'good') and listening to your hunger (don't feel hungry, happy to wait).
4. Change how you catch up
Instead of meeting your pals for brunch next week, how about a walk along the water? Can you swap that long lunch for a breakfast so you'll skip the cocktails and wine? If the plan is to catch up over cocktails - can suggest a wine bar instead? Can you invite everyone to your house for a healthy cook up? Not only will you feel better for it, you'll also save money.
5. Prioritise sleep
Consistently burning the candle from both ends will make you tired, likely leading to overeating. What I am saying is: Give yourself permission to sleep in!
It's easy to overeat when you're tired (many 3pm sugar cravings are caused by being tired)! When you're overtired, your body craves energy often in the form of sugar and carbohydrates (think lollies, treats, bread).
If you get to bed late one night, make sure you give yourself a sleep in the next morning or get to sleep earlier the night before.
6. Drink more water
With all the drinking, it's easy to get dehydrated which can lead to mindless grazing. Try this: Have a big glass of water with every meal. I place a large jug of water on the table for dinner every night. If you don't have a nice drink water bottle, treat yourself to a reusable design you really like. It's a healthy habit to adopt. Hint: Once you start drinking more water, you'll become thirstier so it will be easier to maintain.
7. Move more
Find small ways to move more. Next time you plan to catch up with a friend (or even a colleague) suggest going for a walk together instead. Or how about getting off the earlier train or bus stop and walking instead... Even 5 minutes extra can make a difference to how you feel emotionally and your body.
7. Accept that you didn't fail
Don't beat yourself up over the fact that you ate too much. It happens and it's fine! The most important thing is that you see it as an opportunity to learn. It's only a failure if you take nothing positive away from it. Ask yourself important questions like 'why did I overeat'? That way, you can create an action plan to help avoid the same mistake again.
I'll be sharing more tips on my Instagram over the next few weeks so make sure you follow me there!
Want to stop binge or emotional eating?
If you need help to stop binge or emotional eating, are sick of obsessing over food or feeling guilty after you eat, then I’d love you to check out my 10-week program, Keep It Real.
It was designed to help you eat healthier without the struggle. And with access for the life of the program, you’ll never have to waste money on another diet program again.