What Can I Do to Avoid Overeating on Special Days or Holidays
This article will discuss strategies for avoiding overeating at special occasions and holidays. My experience as a licensed dietitian and clinical nutritionist will be shared, along with practical tips and tricks that I have found to work for my many clients. Expect to learn why maintaining healthy eating habits is important, even at festive times. You will also discover how to do this without feeling deprived.
It is important to avoid overeating during special events or holidays
It is common to overeat and drink at special occasions and holidays. Overeating is a common practice, but it can cause weight gain as well as increase your risk for chronic illnesses such diabetes and heart diseases. According to the New England Journal of Medicine, people gained an average of between 0.4 and 0.9 kg during the holidays. Weight gain during holidays is not usually lost throughout the year, and it can lead to serious health problems over time.
What you need to know before getting started
This issue should be approached with balance and not a feeling of deprivation. It's not necessary to completely avoid your favorite holiday food. This can lead to feelings like deprivation, and eventually overeating. Focus on mindful eating and portion control instead. According to research published in the American Journal of Clinical Nutrition, people who are mindful eaters tend to be less likely to put on weight during the holiday season.
How to avoid overeating?
- Before the event, eat a healthy snack. Filling yourself up with fruits and nuts will help you reduce your hunger.
- Use smaller plates. Research has shown that smaller plates help to control portions.
- Half your plate should be vegetables. They're low-calorie and rich in fiber. This can make you feel more satisfied.
- Alcohol consumption can lead to excessive eating. Alcohol also increases calories.
- Eat from smaller packages. According to Cornell University research , people consume up to 50 percent more food when it is presented in larger packaging.
- Water is important. Our bodies can confuse thirst with hunger. This can be prevented by staying hydrated.
- Eat slowly: By eating slowly, your body has time to realize when it is full.
- Protein-rich foods can reduce appetite and increase feelings of fullness.
- Enjoy every bite. It will not only make you enjoy your food more, but it can also help prevent overeating.
- Attention: Be aware of your hunger cues and satiety signals. When you are physically hungry, eat and when you feel satisfied.
Other Tips
Regular exercise is important during the holidays. Exercise can reduce stress, suppress your appetite and burn calories. Avoid sitting down for long periods of time. Instead, take short strolls or stretch lightly after eating. Get enough sleep. Sleep deprivation is linked to increased appetite, according to research .
Conclusion
It doesn't need to be a hassle to avoid overeating at special occasions and during holidays. You can still enjoy special occasions and holidays without having to compromise your health. You want to strike a balance between enjoying the celebrations and maintaining your healthy lifestyle.
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