Tips on How to Avoid Over Consumption During the Holidays - PIH Health

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Published on November 04, 2020

Tips on How to Avoid Over Consumption During the Holidays  

Photo of food from a buffet table being added to a plate

Photo of food from a buffet table being added to a plateThe holidays are among us and while the gatherings may be smaller due to COVID-19 restrictions, the amount of food to go around may be greater which can lead to over consumption. Here are six tips on how to pace yourself this holiday season.

  1. Drink a lot of water. Drinking a glass of water before a meal can help curb your appetite. Therefore, it is important to consume plenty of water before you eat so that you don’t feel as hungry as you normally would.
  2. Practice portion control. Refrain from overserving your plate and control your portions. Be sure to serve yourself some vegetables and limit yourself to only one serving of dessert.
  3. Be kind to yourself. Since the holiday season will look different this year, it may take an emotional toll on a lot of families. Try not to let the stress of the pandemic cause you to overeat. Most times people will eat out of stress, anxiety or boredom. Instead, try practicing gratitude for what you have even though it may not be perfect. 
  4. Fill up on protein. Be sure to eat plenty of protein for breakfast and eat a healthy lunch if you are getting together for dinner. Do not skip meals as this will only encourage you to binge eat and make impulsive decisions when filling your plate for dinner. Also, do not start your day by eating unhealthy meals or filling up on carbs. Some carbohydrates such as white bread, donuts and bagels, are known to have “empty calories” and provide no nutritional value. You will feel hungry, sooner and will most likely be tempted to over fill your plate when it comes to dinner time.
  5. Exercise. It is likely that if you exercise before a holiday gathering, you will think twice about overeating. Your body may be hungrier from the calories burned earlier in the day, however your progress from the workout may deter you from over eating. It’s worth a shot!
  6. Limit your alcohol intake. Alcohol can increase your desire to eat even when you are not hungry. Limiting your intake can curb the urges to munch on food your body does not need.

Practicing portion control can make a big difference when gathering for the holidays. You will feel better physically and mentally knowing you were able to maintain healthy eating habits and refrain from over consumption.

The information in Healthy Living Online is for educational purposes only.  It is not intended nor implied to be a substitute for professional medical advice.  The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation, or if they have any questions regarding a medical condition or treatment plan.

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