Mental Tricks to Avoid Overeating During the Holidays

Mental Tricks to Avoid Overeating During the Holidays


1. Don't Arrive to Your Holiday Party Hungry

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Don’t go to your holiday party hungry! Eat a healthy snack before your party this way you avoid overeating once you get there. Try a snack that contains protein and fiber like mixed nuts.

2. Eat Slower

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When you eat fast, you are consuming so many calories; before you know it you have cleaned your plate. You may feel like you haven’t had enough food, so you reach for more. It is proven that when you eat slower, you eat less.

3. Drink A lot of Water

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Don’t wait until you are thirsty to drink water, keep yourself hydrated throughout the day. Make sure you are drinking water before you eat and while you eat. This in turn will curb your hunger, leaving you feeling fuller faster. *Tip: Not a fan of water? Try flavored water.

4. Get Enough Sleep

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Not getting enough sleep is associated with eating too much food and gaining weight.  According to Wellness Resources, “Food acquisition is required for survival.  When your body is tired, as in the case of a lack of sleep, your cells think they need more energy.  This can trigger powerful subconscious urges to eat.” So, for a healthy metabolism, make sure to get 7-8 hours of sleep every night.

5. Are You Bored?

Do you tend to eat when you are bored? You must get out of this habit! Try keeping yourself busy with something else… Go to the gym and get in a workout, call a friend you haven’t talked to in a while, or just simply go for a walk.

6. Are You Sad?


You’re not alone; we all have been emotional eaters at some point… Eating when we are not hungry and using food to fill that void inside us. You can get through emotional eating on your own. How? Don’t drink alcohol, as alcohol may increase emotions and further your emotional eating. Also, decrease stress. Try meditation as a form of stress relief.

7. Recognize When You Are Full

Listen to your body!  Only eat when you are hungry. When you feel yourself getting full, slow down and stop eating.

8. Don't Deny Yourself Your Cravings

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Is there a particular food you can’t wait to eat? Don’t deny yourself from eating it. Doing so will only make you crave it more whic will turn into you eating a larger portion of it later.

9. Don't Eat in Front of the TV

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It’s very dangerous to eat in front of the television. Your brain is so focused on the TV you are not paying attention to what you are eating. According to Step to Health, “When you watch TV, you are relaxed, you separate yourself a little bit from your routine and problems (if you aren’t watching the news), and you submerge into a fictional world. That is why you eat more without realizing it.” 

10. Eat Breakfast

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Skipping breakfast is a huge No, No! Breakfast is arguably the most important meal of the day. It helps improve your mood and increase your energy. You are more likely to overeat if you skip breakfast because when you skip one meal you are hungrier when it’s time for the next. Therefore, your eyes will be bigger than your stomach. You will fill your plate to capacity and eat it all because you are feeling overly hungry. 

11. Free Food

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Don’t be shy, we have all walked up to spots in the mall and grabbed our free samples. It’s important to know, doing that is actually causing more harm than good. You are filling up on food before you sit down and actually eat your meal. Ask yourself this…  If it wasn’t free would you stop and buy it? If your answer is no, just keep walking!

12. Throw Away Your Extra Food

Never feel guilty for throwing away food that you cannot finish eating. Your food is either going to be disposed in the garbage or disposed in your fat cells. Your choice… Tip: When you’re done eating, wrap up your food and save it for the next day.

13. Relax When You Are Eating

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You tend to eat more and eat faster when you are stressed out. Therefore, it’s important to relax while you eat. The truth is, your metabolism slows down when you are stressed out. This is a major key when it comes to weight gain. So, turn off the tv, turn off your computer and put down your phone. Relax and enjoy your meals without any distractions.

14. Focus on Enjoying Your Food

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Practice mindful eating because when you focus on enjoying your food, you are more likely to eat is slower and get fuller faster. Tip: Put your utensils down between each of your bites. Chewing your food completely will allow you to taste your foods full flavors before the next bite, as well as, force you to eat slower.

15. Forgive Yourself

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Did you overeat? Forgive yourself. This way, you are recognizing it, and you are acknowledging it will not happen again.