(Without Overindulging or Feeling Guilty)
by Rachel Hiser (PN1, PN1-SSRC)
In this month of festivities and celebrations of our Lord’s birth and the New Year, we gather with people we love, savor meaningful meals, and create special memories. These celebrations honor God as we allow ourselves to enjoy a season of abundance with grateful hearts and we connect with others in meaningful ways.
Yet, many people feel torn between wanting to savor the season and then feeling guilty for overindulgence. But it doesn’t have to be an either-or scenario. With a little intention, we can embrace the holidays while staying grounded, healthy, and peaceful.
Here are five tips to help you enjoy this holiday season without overindulgence or guilt.
Tip #1: Stay Hydrated
Even mild dehydration can increase food cravings and overeating. This is because the brain’s thirst and hunger centers are closely linked. When you’re dehydrated, your body can misinterpret the signal as hunger instead of thirst.
So, your first line of defense is to intentionally stay hydrated. A great goal is to consume at least 64 ounces of water a day. This is easier when you keep a water bottle with you or in your car.
When you do feel hungry, try drinking some water first.
If you struggle with drinking enough water, try adding a low-calorie flavoring like a slice of lemon or orange. Or keep some packets of RealLemon, RealLime, or RealOrange with you to spruce up your water. These are no-sugar, no calorie powders made from real fruit and taste great. (Note: I have no affiliation with this product! It’s just something I’ve found helpful to keep on hand.)
Tip #2: Protein First
When you are loading your plate, start with protein first. A great goal is to fill 25-30% of your plate with protein. If you can fill half your plate with vegetables of some kind, that leaves 20-25% of your plate to sample bits of everything else.
This allows you to enjoy all your favorites, while keeping your meal balanced. Protein digests slower and helps balance any sugars and carbs you consume, which helps keep your blood sugar in check. The vegetables create volume to help you feel full without overeating.
Tip #3: Eat slowly and just until satisfied instead of stuffed
Take time to eat slowly and savor each bite. Notice the taste, texture, temperature, and more. Because it can take 15-20 minutes for your brain to get the message that you have eaten enough, eating slowly helps you register your fullness sensors before you overeat.
Before you get another plate or serving, tune in to your hunger sensations. If you feel about 80% full, see if you can wait a bit before getting more.
And by savoring your food, you actually enjoy it more and feel content with less. This means you can eat less but increase your sense of satisfaction and joy in that consumption. It’s a win-win!
Tip #4: Fit in extra movement, even if you can’t do a full workout
With all the extra events and responsibilities in this season, it can be hard to stick to a normal fitness routine. Don’t get derailed over the holidays. Get creative! You can work extra steps into your shopping like taking the “scenic route” in the mall or shopping center, take the stairs instead of the escalator or elevator wherever you can, park further from the doors so you can walk a little extra, etc. These small efforts add up.
Tip #5: Eat well on the go
Between work, errands, events, and extra shopping, many resort to take-out and fast food. Or we find ourselves starving because our routine is broken and we put off eating for too long.
Try keeping some healthier snacks in your car, bag, or purse. Think protein, like jerky or a protein bar. Even trail mix with nuts, dried fruit, and a little candy is better than fast food. Dried fruit is a great option if you need something sweet. And if you can pack or pick up some sliced veg or fresh fruit, even better.
Another great option is to make a list of a few healthier fast-food or take-out options. Think baked instead of fried, for example, like a baked chicken sandwich instead of breaded, or a salad with protein, or a baked potato instead of fries on the side.
Keep it simple. Remember: healthy is a continuum, not an absolute. The goal is to do a little better rather than get it “perfect.”
I hope you find these strategies helpful! These are the same tactics I use on a regular basis to help me remember to feed my body for fuel and enjoy special dishes in moderation.
If you’d like more tips, encouragement, and support, join my free Facebook Group where we are hosting a free 5-Day “End Emotional Eating” Challenge in January. Here’s the link to request to join: https://www.facebook.com/groups/chrysalishtg
