Generally speaking, “weight gain” isn’t something many of us put on our list for Santa. But between the stress of squeezing 4 working weeks into 3, preparing for the holidays and the many food-related gifts we often receive – the festive season presents a perfect storm for overeating at Christmas!
Christmas is notorious as a time of excessive overindulgence, which then results in the inevitable post-Christmas self-flagellation in which we “rein it all in” and “get back on track”.
This all-or-nothing, binary mentality can be emotionally draining, but things don’t have to be this way!
In this article, we explore some top tips to help you avoid overeating at Christmas while still being able to enjoy the delicious festive foods that this time of year brings.
The psychology behind overeating at Christmas
In the whirlwind of family meals, meals out and meals on the go as well as the mountain of sugary treats we give and receive as gifts, it’s very easy to overeat over the festive period despite our best intentions. But, with the holidays upon us, now’s a good time to reflect on your relationship with food.
While some studies suggest that people gain around 4.5 kg (ten pounds) around the holidays, that often isn’t the case, in reality, the average weight gain during the Christmas season is under 0.5 kg (1 pound).
Many people consider certain foods to be “bad” foods, meaning you’ll feel guilty after they enter your stomach, but if you avoid these “bad” foods, you’re at risk of then suddenly “cracking” when your energy is at a low ebb and then overeating.
But living in this black-or-white mentality, of “good” and “bad” foods can be both damaging and inaccurate so the thing to keep in mind to eat healthily during the Christmas holidays is moderation.
Moderation. Moderation. Moderation. (Just to help it sink in!)
Read on for some useful tips on how to avoid the dreaded Christmas weight gain while still enjoying this amazing time of year.
Tips to avoid overeating at Christmas
Try mindful eating
It can be tough, particularly when you’re on the go but be present with your food every time you eat this Christmas. Enjoy the texture, savour the taste, and know when you’ve had enough.
Instead of mindlessly eating, tune into your body’s needs and savour each bite. Try to also eat more slowly, this will help with savouring your meal but will also give your body more time to catch up, allowing it to tell you “we’re full up!” sooner than if you had eaten the meal faster.
Don’t let other people influence you
Irish mammies are especially notorious for being “feeders”!
You should be the one dictating what you eat. But sometimes, people are food pushers or feel better about themselves when you’re overeating with them. If this happens, be aware of it, communicate your intentions and only eat what you want.
Don’t rely on a January crash diet to undo the damage
A person who doesn’t intend to follow a quick-fix diet in January is less likely to overindulge during the holidays. When January rolls around, you might not have the motivation to diet, and then you’re stuck with the extra weight.
Besides, a grey January day when Christmas has just come to an end and work has restarted isn’t psychologically the best moment to chart a new food or fitness plan!
Avoid grazing
Grazing at an appetiser table or when preparing a meal is an easy way to forget just how much you’ve eaten. All of those small bites can add up to a lot of calories.
Create a plan
Setting intentions in advance is a great way to ensure you follow through. When you’ve thought about going about something, you’ll have a better chance of achieving it. If you want power over how much you eat and drink at a particular event, decide on this in advance.
Out of sight, out of mind
Visual cues are powerful, which means that if you’ve got a box of chocolate sitting on your desk, you’ll be tempted to snack all day. Instead of storing your Christmas cookies on the kitchen counter, put them in the pantry. It’s hard to pass up on something tasty if it’s right in front of your eyes, but if food is out of your eye line, there’s a chance you’ll forget it’s even there.
Be mindful of the foods you don’t want to eat
At holiday parties, there are usually tables stocked with appetisers and desserts, which makes it hard to behave yourself. So try to be mindful and only eat the items that you want.
Just because it’s there doesn’t mean you have to eat it!
Buy less to avoid overeating at Christmas
Many stores offer special deals on popular items during the holidays. But when you fall for the special offers, you can end up buying far more than you need and end up eating more than you usually would.
Brands release limited edition holiday flavours, and for those who often feel left out, it can be hard to say “no.” When there’s food in the house, it’s easy to eat – so buy a little less and give yourself a fighting chance.
Reflect upon your relationship with food
If you often overeat during the holidays, reflect upon whether you tend to overeat all year round. There’s nothing wrong with a few days of overindulgence, but if you’re using it as a coping strategy or for emotional purposes, it’s important to address this.
Rethink eating while watching TV
When you eat and watch TV simultaneously, you stop paying attention to the quantities you’re consuming. You might feel compelled to mindlessly nibble depending on the show you’re watching. If this is the case, have healthy snacks within reach!
You can still enjoy the holidays without overeating at Christmas
It’s possible to avoid overeating at Christmas – remember to be mindful, avoid grazing, only buy what you need, keep delicious treats stored out of sight, and don’t rely on dieting during the New Year.
If you can achieve this, you’ll enjoy the season as much as everyone else, but without the guilt-ridden smack of reality in January. Then, as you begin 2023 in a more positive headspace, our expert nutritionists at VY Nutrition can help you continue to strive for your health and fitness goals and objectives.
Get in touch today to find out more and be sure to also check out our new blog to learn more about eating healthier and living better.
Finally, from all of us here at VY Nutrition, we wish you a Merry Christmas and a healthy and mindful 2023!
