MERRY CHRISTMAS! I hope you are all save, with your loved ones and having great Christmas days. This year so much is different: There might be loved ones we cannot see and hug or which are now watching from the heaven. This Christmas might be more emotional than others and it might be even more important this year too take care of yourself.
So many people are struggling every year with overeating on Christmas holidays and this year it might be even more and worse. Many people find it difficult to control their appetite, especially with today’s ever increasing stress and negative emotions. I have previously published a blog post about the reasons of cravings: https://joanaschulzeyourhealthcoach.com/2020/11/27/why-you-have-cravings/
However, today I want to talk especially about overeating and what you can do after:
First, I want to mention that consuming more calories over a few days will not directly lead to weight gain! There is no reason to panic but it is important to get out of the circle as well.
Eating slowly might give the brain more time to realize that the stomach is full and send the cue to stop eating. Taking more time to eat may promote a greater sense of fullness and make people feel as though they ate more than they did.
In a 2015 study, adults who slowly ate 400 milliliters of tomato soup reported feeling fuller after the meal than people who ate the same portion quickly. After a 3-hour interval, those who ate slowly also remembered the portion as being more substantial than those in the second group did.
To practice eating slowly, try putting the utensils down or taking a few deep breaths between bites. Some people also find it helpful to set a timer so that they are more aware of how quickly they are eating.
Eat healthful portion sizes
To practice good portion control, try:
– splitting entrees or main meals with someone else when dining out
– asking for a to-go box and boxing up half of the meal immediately
– placing food on individual plates instead of leaving the serving dish on the table
– avoiding eating straight out of the packet
– putting small portions of snacks in bowls or other containers, especially when doing other activities while eating like unwrapping gifts
– storing bulk purchases in a place that is hard to reach
– using smaller plates, bowls, or containers
It is hard to stick to a meal plan when the cupboards, fridge, or freezer contain unhealthful foods. Opening up a cabinet and seeing a favorite snack food is a common trigger of overeating.
Parting with favorite snacks or treats is a vital step toward adopting a more healthful diet. Try clearing the cupboards of tempting snack goods, and donate unopened items to charity where possible like removing the cookies and chocolates after Christmas. Instead of throwing them away, you can gift them to others or donate the food.
Researchers are still trying to work out the link between dehydration and overeating. One possibility is that people might sometimes eat when they are actually thirsty.
Choosing water over other drinks is also likely to help prevent overeating because water is free of calories. People may be unaware of the calories, carbohydrates, and fat in other drink choices, such as sodas, juices, smoothies, and coffees.
Keep eating regularly
Many people skip meals in the belief that it will help them lose weight.
However, skipping meals can cause overeating at other times, leading to weight gain. Research also suggests that eating breakfast can help control appetite and reduce overeating later in the day.
I would recommend to eat 3 nutritious meals a day.
After a stressful event, raised hormone levels promote hunger to encourage the body to replace lost energy. As a result, chronic stress could lead to persistent hunger, overeating, and excessive weight gain.
There are many things that people can do to limit or reduce stress, such as:
– exercising regularly
– trying relaxing activities, such as yoga or meditation
– staying connected and asking for help from friends and family
– focusing on what needs doing straight away rather than on jobs that can wait
– noting accomplishments at the end of the day
Go for a walk
Last but not least: my favorite! Going for a walk at the fresh air is like therapy. First, you get out of the house and away from the food. You get the chance to reflect on the moment, to remind yourself on the important things of Christmas and to calm down. Second, while walking our body can digest well. Try it out and thank me later.
Overeating is very common and you are not alone! It’s okay, nothing to panic about. I hope this post helped you during these days. If you struggle with overeating or binge eating for some time, contact me for a free health consultation and we can work together to develop healthy eating habits. I wish you all lovely days and see you in 2021!
As a Health Coach, I am mentoring my clients to create and maintain long-term lifestyle changes to enhance their overall quality of life. In addition to supporting clients with specific goals, I empower my clients to choose health-promoting behaviors that work for them. I raise awareness and offer support as clients move in their own bio-individual ways toward the greater health they want for themselves. My coaching hopefully leads to long-term behavior change, but only because I help my clients do the meaningful work that forms a strong foundation.
How can I help you? Are there any changes you wish for yourself? Is your health the best it could be? You can book your free consultation with me now: