• How to avoid overeating during the holidays?
• Print my picture on the bottom of your plate! hahah

But let’s leave the joke aside (not that it’s not an option).

The holidays are a wonderful time for connecting with loved ones, sharing traditions, and, let’s be honest, indulging in delicious food and drinks. However, it’s easy to overdo it, leaving us feeling bloated, sluggish, and regretful.

While the real challenge lies in your nutrition habits from New Year to Christmas rather than Christmas to New Year, adopting mindful eating practices now can set the tone for healthier habits year-round.

Here are 12 actionable tips to help you enjoy the season’s delights without going overboard.

Hydrate First and Foremost to avoid overeating during the Holidays

Thirst is often mistaken for hunger, leading to unnecessary snacking. Start your day with a large glass of water—yes, bigger than your coffee cup—and keep a bottle nearby throughout the day. Drinking water before meals or gatherings curbs cravings and keeps your body hydrated. A good rule of thumb: drink one liter of water for every 30kg of body weight.

Don’t Skip Breakfast

Skipping breakfast to “save calories” for later often backfires, leading to overeating. Start your day with a balanced meal that includes protein, healthy fats, and fiber. This fuels your body and stabilizes blood sugar levels, reducing the temptation to overindulge later. Remember, your body thrives on consistency, not deprivation.

Start with the First Course

When faced with a multi-course meal, begin with lighter, nutrient-dense options like a small salad or broth-based soup. These foods fill you up with essential nutrients and help curb the desire to overindulge in heavier dishes.

Socialize Before You Snack

Holiday gatherings are about connecting, not just eating. When you arrive, focus on mingling with friends and family before heading to the food table. This not only enriches your experience but also reduces the likelihood of mindless grazing.

Overeating During the Holidays is Harder if You Drink Water Around the Table

Pause between courses to drink water. This simple practice enhances digestion, slows your eating pace, and helps you appreciate each dish. Plus, it’s a great way to naturally control portion sizes.

Chew Slowly and Savor

Mindful eating is key to avoiding overeating. Take your time to chew each bite thoroughly and savor the flavors. This not only makes meals more enjoyable but also gives your brain time to recognize when you’re full.

Portion Control

Use a smaller plate and serve yourself modest portions. Starting small ensures you can enjoy a variety of dishes without overloading your plate. If you’re still hungry, going back for seconds is always an option.

Beware of Liquid Calories

Holiday beverages like eggnog, cocktails, and hot chocolate are often calorie-dense. Sip these indulgences slowly and alternate with water or low-calorie drinks to stay hydrated and balanced.

Don’t Be Afraid to Say No

Family and friends might encourage you to try every dish or take seconds. It’s perfectly fine to say no politely. A simple, “It looks amazing, but I’m full,” usually suffices. If needed, a lighthearted excuse like, “This is my second serving already,” can also ease the situation.

Focus on Quality, Not Quantity

Prioritize the dishes you truly love and skip the ones that don’t excite you. This approach ensures you enjoy the best flavors without feeling overstuffed. Remember, savoring a few bites of your favorites is more satisfying than sampling everything.

Keep Moving to Avoid Overeating During the Holidays

Staying active balances indulgences and enhances digestion. Take a 5-10 minute walk after meals, join family games, or stretch periodically. Even light activity helps regulate blood sugar, improves digestion, and boosts your mood.

Plan for Indulgence—Mindfully

The holidays are about enjoyment, not restriction. Plan by choosing one or two treats to indulge in guilt-free. When you’re intentional about your choices, you can fully savor them without feeling overindulgent.

Final Thoughts on Overeating During the Holidays

The holidays are a time for joy, not guilt. By staying mindful, hydrating, and focusing on balance, you can celebrate the season without discomfort or regret. It’s not about perfection—it’s about making better choices consistently. Here’s to a healthier, happier holiday season! Optimize your celebrations and share these tips with loved ones to spread the joy.

Best as always,
Stefan from Bestefficient