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How to enjoy the holidays without overeating
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1. It's a psychiatric approach to Christmas
Christmas holidays are associated with a wide range of emotions that significantly affect the relationship to food. On the one hand, the joy of spending time together, the love of one's loved ones, and the gifting of gifts to one another, and on the other hand the pressure, the stress of preparation, or the feeling of loneliness that determines whether eating Christmas foods becomes an escape from emotion or a way of celebrating these beautiful moments. However, at the moment of joy, eating becomes a way to express feelings and build relationships.2. Mindful eating as a gold standard
Mindful eating, also known as mindful eating is an amazing approach to eating meals every day, but it's also a great choice at Christmas. It's a practice that involves paying full attention to the flavors and aromas of food. Instead of eating food in a hurry, take a moment to notice the variety of smells, textures, or culinary experiences. Mindful food also helps to recognize the signs of hunger and satiety, which helps to maintain moderation.3. Just eat what you really like
One of the most popular holiday traditions is to try at least 12 foods at a Christmas dinner. Although it is deeply rooted in the culture of many places around the world, it is worth remembering that its observance should not involve pressure or stress. The real goal should be to share a meal and enjoy spending time with family and loved ones, rather than forcing everything on the table. So among the wealth of Christmas foods, choose the ones that really taste to you. Focus on the tastes and experiences that make it difficult.4. Make a salad of fresh vegetables
Enrich the Christmas menu with a light and refreshing vegetable salad. It will provide nutritional value as well as fill the stomach and reduce the risk of overeating with high-calorie foods. It is best to reach for it at the very beginning, as it will additionally reduce the glycemic load of the entire dinner. This will prevent a sudden drop in glucose and its equally sudden drop, which could be associated with excessive sleepiness after a meal and reduced well-being (S. Imai et al. 2023).5. Drink plenty of water and don't reach for sugary drinks
During the Christmas dinner, it is advisable to drink plenty of water and limit other liquids such as juices, alcohol or soft drinks. Water not only helps maintain proper hydration of the body, but also fills the stomach, making it harder to overeat. If you want the water to have a more festive taste, add lemon packs, mint leaves or pieces of fruit (M. E. C. Dazıroğlu, N. A. Tek 2023).6. Choose a smaller plate
This is a simple technique that can help you control portion sizes. Researchers have shown that using smaller dishes gives the impression of a full meal, which leads to faster satiety and lower overall calorie intake (M. Peng 2017).7. Make sure you balance your meals
Try to make sure that every meal is made up of protein, healthy fats, vegetables, and carbohydrates, which will provide the body with the nutrients it needs, while also making the meal more satisfying and fulfilling. Avoid focusing on just one type of food. Experiment with different ingredients, create colorful and tasty compositions.8. Don't restrict meals before Christmas dinner
Restricting food before Christmas dinner can lead to increased hunger and seizures. Instead, eat a light, balanced breakfast and snack to maintain your sense of fullness and avoid excessive sucking in your stomach. If you sit at a Christmas table late in the afternoon or evening, also consider preparing a small dinner. Planning regular meals before dinner will help you maintain moderation while also allowing you to enjoy the Christmas meal.9. Get off the table
It is worth remembering that sitting at a Christmas table full of food can contribute to unconscious reaching for it even when full of satiety. Try to get up from the table between meals, talk to loved ones, and actively participate in Christmas traditions.10. Get rid of the all-or-nothing approach
The all-or-nothing approach in the context of the holidays (but not only) often causes many people to conclude that after reaching for the Christmas meal, all is already lost. As a result, such people give themselves permission to completely succumb to the temptations of the holiday, while crossing common sense boundaries. They then assume that after the holiday they will return to good routes and start a new diet. However, it is worth emphasizing that a one-off diet break during the holiday should not be used as a pretext for a period of complete neglect of healthy eating habits.11. What if you happen to have a stroke?
Although there are many ways to avoid overeating during the holidays, many people will still experience it, to a lesser or greater extent. This is completely normal and is not a cause for guilt or self-punishment, because it can only make it harder to get back to healthy eating habits. It's important to understand that a one-time overeat doesn't change your whole approach to a healthy lifestyle and doesn's define your value or progress. If you feel ready, consider a short, quiet walk after a moment of rest.12. Summary
Christmas is a special time of joy, love, and special tastes, and if you take a psycho-dietetic approach to the celebration, you can enjoy food not only as a form of food, but also as a way to build relationships, celebrate moments, and experience the fullness of culinary experiences.
