8 Tips to Avoid Overeating During Holidays

Hey there! So, when it comes to managing weight during the holidays, it can be a bit tricky, right? Let me tell you my story. 

When I was growing up, high calorie tasty meals were part of the holidays. My family immigrated from Eastern Europe, so the majority of the dishes were from our native country. We would typically eat salad olivier (potato salad), kholodets (jellied meat dish), pirozhki (buns stuffed with meat), buzhenina (roast pork flavored with spices, herring under a fur coat, stuffed cabbage). It was tough for someone like me who struggled with her weight, to not feel tempted to eat everything on site. And I'd always get comments from my family members like, "you should try this dish" or "you did not get enough to eat" or "why aren't you eating, don't you like the food?". I know I’m not the only one who experiences this around the holidays. What's supposed to be a joy filled time of year can turn into guilt and disappointment for those of us who struggle with weight. 

But here are some tips to avoid going overboard at holiday parties:

First off, pre-plan what you will and won't eat at the party. You might want to write it down so you'll be able to remind yourself in the spur of the moment. If you don't know what will be served at the party you can make general guidelines. For example, you can decide not to eat fried food. 

Another tip is don't arrive starving -that's a recipe for disaster. I used to do that, wanting to indulge in all the yummy food, but it led to overeating every time. Instead, I started having a healthy snack like veggies with hummus or a handful of nuts. I typically eat a snack a couple of hours before heading out to the party, and that really helped. 

Then, I learned to shift the focus away from the food by spending more time socializing. It's totally possible to have a blast with friends and family without making the meal the main event. 

Eating slowly is another game-changer. Putting down your fork between bites can help remind you to pace yourself. Be selective, instead of trying to eat everything on the table, pick your favorite dishes.  

Give yourself about 20 minutes after eating before reaching for a second helping. You might find that you're not hungry any longer. 

Watch out for those liquid calories- opting for water over high-calorie drinks like sodas, juices, eggnog, can make a big difference. Plus, deciding in advance how many alcoholic drinks you'll have helps prevent overindulging. 

Dealing with peer pressure is also crucial. Sometimes, it's better not to broadcast that you're on a diet. People might push you to eat more just because it's a special occasion. My favorite response is " No thank you". Sometimes I use it multiple times if the person is persistent. They eventually give up. 

If it's a potluck, bringing a healthier dish like vegetable platter with hummus, fruit skewers, quinoa salad, grilled veggie kabobs, ensures there is something there is something on the table you can eat guilt-free. 

Desserts can be a real weakness for me, I love baklava. If there are multiple deserts on the table I'll pick my favorite and won't touch the rest.  If the desert table has fruit, I typically fill up on fruit before eating a dessert. 

If you overindulge, don't beat yourself up, it won't help. Instead, think about why it happened and what you can do differently next time. 

I hope these strategies will help you enjoy the holiday get togethers without derailing your weight loss efforts. Enjoy spending time with your family and friends!