Ein Mann stoßt mit einem Glas Wein mit seinem Gegenüber an. -übermäßiges Essen

Avoiding overeating during festivities


Game-changing smart tips

It is that time of the year again when we mostly indulge in heavy, hearty meals and binge-eating. Resisting savory and mouth-watering delicacies is quite a complex business during festivities. Be it homemade or store-bought, consuming overcooked, deep-fried and high in sugar foods can put a strain on your health and at the same time make you gain some weight.

Nothing kills the holiday spirit like guilt and shame.  This season, learn from our topic of the month: “Mindful Christmas.” Focus on the positive side and try to develop new habits. Let go of the negative feelings and regain control of your eating habits.

It is crucial to recognize the difference between binging, eating too much (your stomach is full), or thinking you ate too much (you consumed more than you planned). Binging is consuming, within a specific timeframe, an amount of food that is larger than most people would eat in a similar period under similar circumstances, with a lack of control.

What can we do to control our consumption habits, yet lingering among the festive flavors, without exceeding and developing that sense of guilt that makes us feel regretful?  The tips mentioned below might help you.

Ein voller Tisch mit Weihnachtsessen. -übermäßiges Essen

Don’t attend a gathering on an empty stomach

If you go for a celebration party on an empty stomach, you’ll end up binging. You’re already hungry, and you’ll be tempted to eat whatever that’s served at the party. The same happens when you go food shopping: your brain cannot see beyond the empty stomach sensation and will use all its resources to convince itself that it needs food. This ends up in buying high-calories, processed foods ready to be consumed immediately instead of whole meals to cook.

Ensure that you have a healthy snack before you go to the party (or food shopping). In this way, your brain will be able to control that need of reaching for food immediately.

Eat slowly 

The benefits of slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction at every meal. Eating quickly leads to poor digestion, increased weight gain, and lower satisfaction. The feeling of fullness can take around 20 minutes before the brain recognizes the signals. Eating too fast overrides these signals, causing you to eat more than your body naturally needs.

It is beneficial to concentrate on every bite you take by savoring the taste of the food we are chewing. We tend to stuff food in our mouths, give a few quick chews and swallow. It can also produce feelings of cramping and discomfort.

Eine Frau sitzt an einem Tisch, welcher übermäßiges Essen hat.

People who chew longer ultimately take longer to eat and report feeling fuller and digesting better. You will also eat around 10% fewer calories by eating slower than opposed to rushing!

Maintain not gain

Overindulgence might not take place for just a few days, but nearly the whole month of December. A quick-fix diet in January can feel like giving people an excuse to overeat during festivities. Weight gain never feels good, and it only reinforces the belief that you can’t control your food intake unless you’re on a diet.

In contrast, a person who has no intention of doing a rapid diet in January is more likely to be more mindful of food at Christmas. Confidence in dieting can keep us trapped in a vicious cycle of good and bad. Mindful eating can help us to fully enjoy our food, without a sense of guilt and regrets.

Learn to politely say NO to social pressure

At this time of year, it is fundamental to learn how to say no. Families and friends often express their love and appreciation through food, and it’s hard to say no when meals are so carefully prepared and take so much time to prepare.

Eine Frau bereitet einen gesunden leichten Salat vor. -übermäßiges Essen

Listen to your body for when to stop, and explain politely that you had enough. Learn how to say no, especially when it comes to drinks. A smart way is to keep one glass of drink in your hand and sip on it through the night. Seeing a drink in your hand, no one would ask you for more.

Choose your clothing options wisely

It could sound weird, but how you dress can influence how you behave. Dressing up smartly for a party is important. On the other hand, your clothing options will also help you eat a little less. A fitted dress is ideal in that case. You’ll avoid going for a second serving because you know that you’re going to feel uncomfortable in that figure-hugging dress if you overeat.

We could give you endless other tips, such as not stopping your workout routine and taking long walks often. Exercise will ensure your metabolism and sleep pattern stay on track. But the greatest advice is to be good with yourself, listen to your body, love yourself, and don’t forget to have fun!

Your Humanoo Team