The holidays are around the corner and with the festivities comes food, copious amounts of it.
If you have been on a weight loss and/or healthy eating journey this year, this holiday time will pose a threat to your hard work.
If your holiday plans include being away from your home and you have put in place measures to help you eat better, it can be difficult to watch what you eat and how much you eat. Overeating can easily become the norm.
According to MD Anderson, overeating can have short-term and long-term effects on your health. It can lead to indigestion, heartburn and even weight gain since your body stores excess calories in form of body fat.
In turn, this can take you backwards in your weight loss journey and come January, you’ll have to start all over again.
To help you stop overeating during the holidays, here are a few tips you can follow
1. Use a smaller plate
Serve your food on smaller plates instead of the regular sized dinner plates. This tricks your mind into thinking you have eaten a lot when in reality you have had a smaller portion of food.
2. Eat lots of fruits and vegetables
Fruits and vegetables are filled with fibre which fills your stomach leaving you feeling satiated. Eat lots of these, in the form of salads and smoothies and you’ll eat far less carbs, reducing your calorie intake.
3. Avoid distractions during meals
Practice mindful eating by keeping away your phone, novel, and switching off the TV. Focus on what you’re eating. Eat slowly and savour the different flavours and textures. When you avoid distractions during meals your mind is more aware of the task at hand [eating] and thus it will easily pick up the signals your stomach sends that you have had enough.
4. Portion control
It’s standard practice that when you visit people, they will inevitably feed you. If you know you are going visiting, eat small portions wherever you go. Your host will be happy that you have at least eaten something and you will be able to eat just enough to keep you satiated throughout the day without overeating.