Wellness@Work: How to avoid overeating during the holidays

By Robert Israel, M.D.
USA Health Integrative Health and Wellness

Resisting overeating during the holidays can be challenging because of the abundance of delicious foods, social gatherings, and festive celebrations so many of us take part in. However, with a mindful approach and some strategic practices, you can enjoy the festivities while keeping your eating habits in check.

Here are some practical tips:

• Plan ahead. Before the holidays, establish your intentions regarding food. Decide on specific times when you want to indulge and when you will practice moderation. When dining out, consider what dishes you really want to enjoy.
• Practice mindful eating. Take time to savor each bite. Eating slowly allows your body to register fullness more effectively. Pay attention to hunger and fullness cues. Stop eating when you feel satisfied, not stuffed.
• Stay hydrated. Staying hydrated can help control appetite. Drink water before meals and throughout the day to reduce overeating. Opt for water, herbal teas, or other low-calorie drinks instead of sugary sodas or holiday cocktails.
• Prioritize balanced meals. Fill your plate with vegetables, lean proteins, and whole grains. This helps you feel fuller and provides important nutrients. Eat regular meals and healthy snacks throughout the day to avoid extreme hunger, which can lead to overeating later.
• Be selective with treats. Choose to indulge in the holiday foods you genuinely love. Skip items you can have year-round and focus on seasonal specialties. Instead of taking large servings, try smaller portions of various dishes.
• Keep moving. Incorporate physical activity into your holiday routine. Whether it’s a family walk after dinner or a workout session, keeping active can balance out extra calories. Engage in holiday-themed physical activities, such as a walk on the beach or hiking, to enjoy your time with family and friends while staying active.
• Manage stress. The holidays can be stressful. Take time for yourself to relax and recharge, which can prevent emotional eating. Mindfulness techniques or meditation can help you stay present and more connected to your eating habits.
• Avoid skipping meals. Don’t skip breakfast or lunch in anticipation of a larger dinner. This can lead to increased hunger and overeating later.
• Engage in socializing. Engage more in conversations and activities rather than just focusing on the food. This can help you eat less and enjoy social connections.
• Get enough sleep. Lack of sleep can lead to increased hunger and cravings for unhealthy foods. Aim for a good night's sleep, especially during the busy holiday season.

The holidays are a time for celebration and enjoyment, and it is possible to partake in these festivities without compromising your health goals. Remember that it is about balance. So you can enjoy special treats while also prioritizing your overall well-being.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.