Holiday Q&A: How can I avoid overeating during the holidays?

Question

I find the constant access to tempting foods during the holiday season to be really challenging. I inevitably end up eating too much of it and feeling awful afterward. How can I avoid overeating during the holidays?

Answer

This is such a common concern. Oftentimes we are confronted with some of our most challenging foods during the holidays. The ones we’ve been trained to believe we cannot trust or control ourselves around. The ones that are labels as “sinful” or “indulgent” or “unhealthy.” This can then set the stage for eating these foods in a what that really doesn’t feel good. Here are some thoughts to consider, I hope you find them useful.

1. Eat consistently. Many people report fasting or restricting their intake before a holiday meal or event. This usually leads to arriving overly hungry and then eating quickly, frantically, and to the point of discomfort before even realizing it. Making sure you are consistently and adequately nourished can help to avoid this scenario.

2. Assess what you are looking forward to most in the meal. If there are foods that are more common or less interesting to you, remember you don’t have to eat them just because they are there or because someone took the time to make them. Start with the items that you are most interested in, then check in an assess if you want more and then what you want more of. And you definitely don’t need to force yourself to eat the “healthy” items to earn dessert. This just leads to eating more food than we really want and compromises the enjoyment of the experience.

3. Bring some mindfulness to the meal. With each bite, check in with your senses. Are you enjoying the food? Do you want to continue eating it? A few times throughout the experience, check in with your appetite cues. What’s your fullness level like? If you keep eating will you feel too full? Would it be worth it if you were?

4. Practice permission with all foods. Remember, no food is off limits. The more we view foods as forbidden, the greater their appeal becomes, the more likely we are to “give in” and eat them like it’s our last chance. That belief may be further reinforced by us silently committing to “getting back on track” tomorrow. Reminding yourself you have permission to eat good tasting food right now, and later, and tomorrow, and next week can help to release some of the power those forbidden foods hold.

5. Know that sometimes eating beyond comfortable fullness is part of normal eating. It can even be an intentional choice. The truth is, there are some foods that we might only enjoy at certain times of the year and so we are inclined to enjoy more of them when they are available. There’s nothing wrong with that. It may even be part of what makes the holiday season special for you. Perhaps allowing yourself to fully embrace these foods rather than restrict would release some of their charge.

6. Practice self-compassion. If you are finding yourself feeling uncomfortably full, rather than engaging with that inner critic who will only serve to make you feel worse, think about how you could engage your inner caregiver. Ask yourself, “What do I need? How could I show myself some kindness right now?” Maybe that means putting on some comfy pants, making a cup of peppermint tea, and getting cozy on the couch with a favorite feel-good show.

You don’t have to fear holiday foods. And trying to “control” them usually only leads to feeling more frantic. Hopefully this gives you some ideas to explore and experiment with.

Want more support on finding peace with food during the holidays and all the rest of the year, too? Contact us to schedule a FREE discovery call and see if working together is a good fit for you! We see clients in Vermont, Florida, and several other states. And, be sure to join our email list for more tips and support on your healing journey.