It’s November, which means the holidays are right around the corner! Whether you are already putting up Christmas lights or waiting until after Thanksgiving, I think we can all agree that something every holiday has in common is the food! From the rich, savory entrees to the endless dessert trays, holiday meals are often packed with delicious foods that can make it challenging to stay on track with health and fitness goals. However, you can fully enjoy these moments without overeating and feeling stuffed. Here are some actionable tips to help you enjoy holiday feasts while maintaining control over your food choices and feeling great about your health!
1. Don’t “Save Up” Your Calories
It might seem tempting to skip breakfast and lunch to “make room” for a big dinner. However, starving yourself early in the day can lead to a bigger appetite, lower energy, and overeating later. Instead, try having balanced meals and snacks before your holiday meal. Think protein-rich breakfasts or a satisfying lunch that includes some veggies and healthy fats. You’ll arrive at the feast with stable energy and a more manageable appetite, which makes it easier to make intentional food choices.
2. Practice Portion Control
When faced with multiple enticing dishes, portion control becomes essential. Here’s how to approach it:
Use a Plate for Everything: It can be tempting to graze or snack, but eating off a plate gives you a better visual of how much you’re consuming.
Prioritize Protein and Vegetables: These foods are typically more filling and nutrient-dense, helping you feel satisfied without overloading on calories. Protein also helps maintain stable blood sugar levels, which can curb cravings. Remember that a palm-sized portion of protein is typically 3-4oz, while a fist-sized portion is typically the size of a cup.
Start Small: Begin with smaller servings, especially of calorie-dense items. You can always go back for seconds if you’re still hungry, but starting small helps prevent the “eyes bigger than your stomach” scenario.
3. Focus on the Company, Not Just the Food
Holiday gatherings are a time to connect with family and friends. Make a point to prioritize conversations, games, or traditions instead of hovering over the food table. When you’re truly engaged in the holiday spirit, food becomes one of many enjoyable aspects, rather than the main focus.
Try this mindset shift: Ask yourself, “What am I going to remember most about this day?” You’ll likely find that you’re more likely to remember the quality time and how you felt rather than the food on the table.
4. Slow Down and Savor Every Bite
Taking your time during meals is a powerful way to prevent overeating. Eating slowly allows your body to register fullness signals and helps you truly enjoy the flavors of each dish. Here are some simple ways to slow down:
- Put Down Your Fork Between Bites: This small action gives you time to chew and experience each bite, allowing your body to feel satisfied sooner.
- Engage in Conversation: Pausing to chat with those around you gives natural breaks between bites, helping to pace your meal.
5. Set a Mindful “Intent” for Your Meal
Before the meal begins, set a quick, mindful intention. Remind yourself of your health goals and your commitment to feeling good both during and after the meal. This intention doesn’t have to be restrictive; rather, it’s a gentle reminder to be conscious of your choices.
For example, your intent might be, “I want to enjoy this meal and feel energized, not stuffed.” Setting a personal goal encourages a balanced approach and can help you stay in tune with your body.
6. Don’t Forget to Hydrate
Often, thirst can be mistaken for hunger. To avoid this, stay hydrated throughout the day and drink a glass of water before your meal. This simple habit not only supports digestion but also helps you stay mindful of actual hunger cues.
7. Allow Yourself to Enjoy the Meal
While it’s good to stay mindful, it’s equally important to enjoy yourself! Remember, one meal won’t make or break your progress. Choosing to indulge in your favorite holiday dish or dessert doesn’t mean you’re “failing.” We always preach moderation, and this time is no different! If you are someone who stresses about how you feel after overeating, be sure to read this blog post!
8. Get Moving with Loved Ones
A short walk after the meal is a fun, low-key way to feel energized, improve digestion, and give your metabolism a boost. Suggest a family stroll, play a game, or start a new holiday tradition that involves light activity. This way, you can make memories while feeling your best.
9. Think About the Bigger Picture
Holiday meals are just a small part of your overall lifestyle. If you focus on balance, portion control, and connecting with loved ones, you’ll enjoy the celebration without feeling the need to “make up” for it. By making mindful choices and savoring each moment, you’ll end the season with energy and pride in your approach.
With these strategies in mind, you’re equipped to enjoy holiday gatherings without overindulging. Remember, a balanced mindset goes a long way in making you feel empowered around food choices. If you are ready to embrace these changes, but need some extra accountability, click here to schedule a call with one of our coaches! Wishing you a wonderful holiday season filled with joy, connection, and memories that fuel both your body and your soul!
