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How to enjoy the holidays without overeating
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1. It's a psychiatric approach to Christmas
However, when the pressure and stress of preparation begins to dominate, food takes the form of a shelter from emotional difficulties. When approaching a festive meal from a psycho-dietetic point of view, the most important thing is to understand the relationship between food and emotion. Recognizing joy, stress, or social pressure allows for a more conscious approach to food choices and better management of food habits. However, Godet and Benefit 2022.2. Mindful eating as a gold standard
Instead of consuming food in a hurry, take a moment to notice the diversity of smells, textures, or culinary experiences. Holidays are often associated with overeating, but mindful eating practice makes it easier to avoid over-eating. During the holidays, it's worth enjoying eating in a conversation atmosphere and celebrating the moment with family and friends. Tapper 2022). Mindful eating, also known as mindfulness eating, is a spectacular approach to eating meals on a daily basis, but it is also a great choice during Christmas celebrations.3. Just eat what you really like
The real goal should be to share a meal and enjoy spending time with family and loved ones, not to force everything on the table into you. Focus on the tastes and experiences that make you happy. Narins 2023). Although it is deeply rooted in the culture of many places around the world, it is worth remembering that its observance should not involve any pressure or stress.4. Make a salad of fresh vegetables
It is best to reach for it at the very beginning, as it will further reduce the glycemic load of the entire dinner. (Imai et al. 2023) It will provide nutritional value as well as fill the stomach and reduce the risk of overeating with high-calorie foods. This will prevent a sudden release of glucose and an equally sudden drop in glucose, which could be associated with excessive sleepiness after a meal and reduced well-being (S. Enrich the holiday menu with a light and refreshing vegetable salad.5. Drink plenty of water and don't reach for sugary drinks
If you want the water to taste more festive, add lemon patches, mint leaves or pieces of fruit to it (M.E.C. Tek 2023). Water not only helps keep the body hydrated, but it also fills the stomach, making it harder to overeat. Dazıroğlu, N.A. During the Christmas dinner, it is worth drinking plenty of water and limiting other fluids such as juices, alcohol or soft drinks.6. Make sure you balance your meals
This will allow your body to provide the nutrients it needs and at the same time make your meal more satisfying and satisfying. Try to focus on variety at every meal. Avoid focusing on just one type of food. Experiment with different ingredients, create colorful and tasty compositions. Make sure your plate contains protein, healthy fats, vegetables, and carbohydrates.7. Don't restrict meals before Christmas dinner
If you sit down at a Christmas table late in the afternoon or evening, consider preparing a small meal. Limiting your meals before Christmas dinner can lead to increased hunger and seizures. Planning a regular meal before dinner will help you maintain moderation while also allowing you to enjoy the Christmas meal. Instead, eat a light, balanced breakfast and lunch to maintain your sense of fullness and avoid excessive sucking in your stomach.8. Get off the table
This will help you not only to avoid overeating but also to enjoy the festive atmosphere. Try to get up from the table between meals, talk to loved ones, and take an active part in festive traditions. Keep in mind that sitting at a festive table full of food can contribute to unconscious reaching for it even when you feel full.9. Get rid of the all-or-nothing approach
They then assume that after the holidays they will return to the right track and start a new diet. At best, this is a time when you can leave your daily routine, including that of eating, but it is necessary to maintain moderation while doing so. Palascha., E. Van Kleef, H.C. Van Trijp 2015). As a result, such people give themselves permission to completely succumb to the temptations of the holiday, while crossing healthy dietary boundaries. However, it is worth emphasizing that a single departure from diet during the holiday should not only be used as a pretext for a complete lack of healthy habits.10. What if you happen to have a stroke?
It's important to understand that one-time overeating doesn't change your whole approach to a healthy lifestyle, nor does it define your value or progress. Physical activity can additionally speed up the digestion process by stimulating the digestive system. Walking after a meal can also provide additional health benefits such as improving your mood and reducing stress, so it's best indicated (D. A good idea after a full meal may also be the same as drinking meat tea, such as Rumi or honey. Dossett, E.M. Cohen 2017).
