The holidays are tough because it is a time when many people forget what they are eating and moreover, they want to have a good treat. It is definitely a time of the year when you are less likely to consider your healthy eating and diet choices. So be it a holiday event or a family get together, here are 6 ways to help you avoid overeating.
- Don’t go to an event on an empty stomach.
Going into an event or function when you are starving is setting up yourself for a disaster because you will want a taste of everything in sight. Moreover, when hungry, we tend to crave foods with refined carbohydrates and sugars which are a setback to the pursuit of a healthy lifestyle. Eating a meal that includes proteins and healthy fats prior to a function will keep you full and less likely to jump on the first plate of cup-cakes on sight. This tip also works when shopping for groceries. Don’t go shopping on an empty stomach as you will tend to pick refined carbohydrates and sugars that look immediately satisfying.
- Change your mind-set to “I can have it but I don’t want it”.
This is actually beneficial when you are having a hard time avoiding culinary temptations. Changing your mindset from “I can’t have it” to “I can have it but I don’t want it” can actually bring about changes on your views on what you can and can’t have. Studies from Yale on the connection between the mind and food look at how the biological impact of food is influenced by psychology factors. Your mind, like your dancing skills, is a powerful thing.
- Drink water.
Throughout the day, you should be drinking water to help in reducing potential hunger signals brought in by dehydration. Also, a glass or two before a meal will be a nice way to help avoid overeating.
- Eat slowly.
It takes around 20 minutes for the brain to recognize signals from your body’s feeling of fullness. You are more likely to eat in excess of your body’s preference if you are eating in a rush due to overriding of these satisfaction signals. You will avoid eating more than you need once you slow down your eating. This can be done by focusing on chewing the food thoroughly. People who chew longer will take a longer time to eat and generally feel fuller. Slow eating also helpsin the digestion process.
- Focus on protein.
If you are more likely to have a taste of the baked goodies and desserts on offer, at least try to eat foods with protein beforehand.Eating protein before ingestion of sugars is helpful to minimize blood sugar spikes. Also, protein is helpful in making you feel full. Foods which contain protein, fiber, healthy fats and water are best at promoting satiety. Metabolism increases with protein intake in that the body requires more calories in the digestion and absorption process of protein.