It’s that wonderful time of year when comfort foods flood our fridges, break rooms, and dinner tables. The temptation to overeat will be huge. So, what to do? Here are some top tips from our very own Lead Health Coach, Nikolett Virag on how you can curb those impulses.

Christmas is right around the corner, and it's undoubtedly one of the most important holidays of the year. It's the time to get together and enjoy our time with friends and family, where sharing meals and drinks often play a centerpiece. 

Christmas is notoriously a time of indulgence, and temptations are everywhere. 

When trying to manage your weight, you might feel particularly stressed and anxious this time of the year, unsure about how to approach the festivities without completely depriving yourself of the treats. If you’re looking to avoid excessive weight gain this year and want to fully enjoy your food whilst not overdoing it, then try out some of the tips below. We can eat mindfully and yet still very much enjoy different festive foods and drink over Christmas without going completely overboard and hindering your health goals. 

1.Plan Ahead

When we set intentions in advance to do something, we’re more likely to do it. Creating your own strategy and planning meals in advance can be very helpful to feel less stressed and anxious and feel more in control of your food and drinks this holiday. Think about the upcoming occasions, where you will eat and what, and how you will stop once you are full. For example, if you tend to go for seconds, set your intention to serve yourself less than usual, or start with a filling appetizer. If you are eating in a restaurant, check out their menu online and choose your meal in advance.

2. Don't skip meals to save calories

You may believe that skipping meals is the simplest way to control your food intake, saving some calories for the next big meal. A better strategy is to avoid leaving the house on an empty stomach or going too hungry before a big meal. Eat something small and nutritious to take off the edge of hunger. Prioritise protein-based snacks, such as Greek yogurt or cottage cheese with berries, some cheese slices or hummus on wholegrain toast, some eggs, a small handful of almonds, or some fruits. 

3. Start with the vegetable and protein portion of your meal

At dinner time, don’t deprive yourself whilst everyone else is tucking in as seething resentment will only backfire and result in overeating later. Fill up your plate with protein-rich foods and non-starchy vegetables first. The traditional Christmas meals often include turkey, pork, chicken or fish, all of which are high in protein (for vegetarian and vegan options, choose beans and legumes, tofu, tempeh, seitan, nut roast etc.). Combine the protein portion with non-starchy cooked, steamed, roasted vegetables or salads. If you are having an appetizer, start with alight option such as soup. 

This strategy will help fill you up faster before moving on to more indulgent items such as desserts and cakes. 

4. Watch the portion sizes

Choose a smaller plate! The size of your plate can have a significant impact on the amount of food you eat in one sitting. This is especially important if you usually struggle to leave food on your plate.

5. Take your time

Take time to consume the food on your plate. Eating too fast or while distracted not only causes you to overeat (as you don't leave enough time for your body to signal fullness), but it also doesn't allow you time to enjoy what you are eating. Taking small bites and chewing thoroughly will help your digestion and help you notice when you are full easier and quicker. 

If you find it difficult to eat slowly, start by taking a moment to consciously notice the taste and texture of each bite and focus on your sensations. Your brain takes around 15-20 mins to register whether you’re full or not; if you’re gulping food without even giving your brain a chance to work out if you’re full or not you will end up overeating.  Count how many times you chew and aim for at least 15. It can also be beneficial to take a few deep breaths before eating in order to refocus your attention and relax your body.

6. Treat instead of cheat

Savour and appreciate the foods you love. It’s important to enjoy food, whilst feeling in charge of your eating. With mindless overeating there can be very little enjoyment. Going for the things you truly want to eat but passing on others is a great approach to control your appetite. We frequently look for that gratifying sensation when we eat, so if we're not especially loving the taste of something or are eating it mindlessly, we can keep eating until we find something that does, leading to overeating. If you plan your treat, you will find it easier to avoid guilt. 

7. Keep it out of sight

This may sound too simple to be true but having food within reach or sight increases the likelihood of overeating and makes it difficult to refrain from nibbling excessively. You can help yourself by standing or sitting far away from the food table and facing away from it (especially if you struggle to say no!).

8. Leverage your support system

You may become anxious about social gatherings, especially if you frequently eat certain foods to please others or are influenced by the never-ending encouragement to grab more food from the table or more snacks offered. If you have difficulty saying no, communicating your needs to friends and family and letting them know about your journey to gain health is a great way to feel supported and take some pressure off. 

9. Don’t forget to move

Don’t forget to keep moving. Not only is exercise good for your heart and bones, it's good for your mental health!  Moving around doesn’t mean that you must force yourself into the gym and exercise. Make it something fun and enjoyable – a walk with the family or with your dog after lunch, or dancing around to Christmas tunes will not only elevate your mood, but it aids your metabolism and helps reduce stress. 

10. Drink lots of water and avoid liquid calories

This advice cannot be repeated enough! Our brain can mistake thirst for hunger – consequently, one of the reasons you may overeat is simply the fact that you are dehydrated. Make sure to drink at least 2-3 liters of water per day – this will not only help to curb your hunger before meals but help avoid excess calories. 

Alcohol is a treasure trove of calories and is very calorie-dense - boosting your appetite. The best way to keep your intake in control is to drink water between drinks. This will restrict your alcohol intake. Another thing to keep in mind is to keep away from the beer and prefer drinks low in calories. 

11. Sleep

Sleep deprivation is quite common during the busy holiday season, however, not getting enough sleep contributes to higher food consumption and has been associated with increased cravings, as it interferes with our appetite regulating hormones. Keeping your bedtime routine and getting enough sleep (7-9 hours) helps keep your appetite regulated. Having difficulty de-stressing? Try mindfulness apps such as Headspace or Calm.

12. If stuff happens… give yourself a break 

If, despite your best efforts, negative thoughts begin to creep in, remind yourself that Christmas is a time for celebration. Regretting every bite and allowing guilt to consume you will only keep you from fully appreciating these special occasions. Take some time to enjoy the holiday season and attend family gatherings and parties. When you plan ahead and have the right attitude, you will be able to focus on the fun, and no so much on the wrong foods. 

Once it's over… don't compensate 

It's a tempting idea, but don't go on a strict fast or diet right after a feast to make up for the amount of food you ate before. This will likely make you feel miserable and starving, so you end up overeating again and repeat the same cycle. Instead, simply go back to your regular diet as soon as you can – your metabolism gets back on track easier and faster. 

There are lots of steps you can take to help you feel more in charge of your eating habits while also enjoying the festivities. Eating in moderation and using mindful eating strategies can still be very enjoyable – much more so than mindless overeating. Eat with intention, consciously, and mindfully. Focus on finding balance and paying more attention not just to what you eat but how you eat, making choices that support your health goals while still consuming foods you truly enjoy. 

At Beyondbmi, we begin with your biology. We combine doctor-prescribed medication with nutritional therapy and one-on-one accountability coaching, all delivered by a multidisciplinary team of world-class experts. Book a free consultation today with Beyondbmi to learn more about how to gain health through the biology of weight loss.