Tips to Not Overeat Over the Holidays

Thanksgiving, Christmas, New Years; they are all great. Fun with friends, family, and lots and lots of food... well, for those who want to eat healthy or lose weight, maybe the food is a problem. How many times have we heard "I'll start my diet AFTER the holidays"? Here are some tips to avoid overeating over the holidays, which hopefully will be beneficial at other times as well (vacations, birthdays, stressful days). Because, after all, aren't we happy when we're healthy?

1) Start the day off with physical activity. Sign up for a 5K Run/Walk, go for a bike ride, dance with your kids. By starting the day off right you'll have a healthy mindset going into the meal.

2) Make a promise to your best friend or loved one to write down every single bite that you consumed. The idea of having to share your food list with someone else is quite intimidating, and just keeping a what-I-ate-at-____________ list can prevent pigging out.


3) Don't starve all day to "save up" space for the meal. Instead, have a little bit of protein (a hard-boiled egg) and some high-quality carbs (a few celery sticks) before your the gathering. That will help to prevent you from pigging out. 

4) When you begin your meal, always have protein first. Then go for the vegetables. Hold off on carbs until last. The protein will help slow down the absorption of the carbs and will fill you up more quickly.

5) Limit the amount of appetizers you consume.

6) Before you begin eating dinner, drink a glass of water.  This will help you feel fuller.

7)  Take small portions and eat slower than you normally would.  It takes the brain approximately 20 minutes to register that that stomach is full.  If you go up for seconds, make sure to take small portions again, and pace yourself.  Remember, it’s only food…you can always have some tomorrow.

8) When you want to go back for extra portions, ask yourself, is it your stomach that is truly hungry or is it your mouth that is seeking more flavor?  Usually it’s your mouth. That’s okay. Understand that you can have some more later, if and when you really do get hungry again.

9) If your mouth is telling you to eat more, chew on a piece of gum. This will take the flavor out of your mouth and give your teeth something to do.

10) Make or purchase a low-fat dessert to bring with you. This way you are sure that there is a delicious, low-fat alternative for you to enjoy.