Holiday meals are a joy, but overeating can lead to discomfort. Here are 7 ways to enjoy all the tasty fare and still feel your best afterward.
Do you end up in a “food coma” after your holiday meal each year? Imagine a holiday season where you can enjoy all the tasty dishes without the discomfort of bloating, queasiness, or heartburn. Picture yourself feeling energized and cheerful, without the brain fog and fatigue that often follow a big meal. This year, you can avoid overeating and make this vision come true.
It's no secret that abundance is a key part of the holiday meal tradition. This abundance can make it hard to say “no” to large (or second) helpings of all the rich dishes laid before you. Plus, anticipation tends to build throughout the year for the special foods you only get to sample during the holidays. This, too, can trigger the urge to overeat.
Still, keeping your meal portions in check—during the holidays and all year long—is well worth it. Along with how awful overeating makes you feel, it’s also bad for your health. For example, the extra calories can throw you off your weight loss plan.
Overeating can also tax your pancreas as it pumps out extra insulin to get the big spike in blood sugar back under control. At the same time, your liver is furiously detoxifying the extra food and trying to stabilize cholesterol levels. In short, overeating is hard on your body, your waistline, and your health.
A 7-step plan to help you eat less at holiday meals
The good news is that you can indulge without overindulging. You can savor each delectable dish without gorging yourself. And you can walk away from the dinner table feeling fully satisfied, without all the bloat and discomfort. All it takes is a bit of planning and self-control.
Think about putting these 7 tips into play for your next holiday meal:
- Don’t skip meals earlier in the day to “make room” for big helpings. Showing up to the dinner table ravenously hungry is a surefire recipe for overeating. Have a healthy breakfast that day. Make sure that the meal has some fiber, protein, and healthy fat. These can all help you feel full for longer.
Also, don’t skip lunch or your afternoon snack if you feel hungry and your holiday meal is still hours away. That way, you won’t show up to dinner starved. Eating healthy meals and snacks throughout the day can help satisfy your appetite. That means you’ll be less likely to opt for large or second helpings come holiday dinner time. - Drink plenty of water throughout the day to help quell hunger pangs. Studies suggest that drinking water before and during a meal can help fill you up, so you are likely to eat less. Plus, drinking too little water can cause you to confuse thirst for hunger.
- Get plenty of sound sleep during the holiday season. A lack of sleep can boost levels of a hormone that makes you hungry while quelling the hormone that makes you feel full. Too little sleep can also boost cravings for rich foods. If you have trouble falling or staying asleep, talk with your doctor. They can help you pinpoint any habits that may be keeping you awake at night.
- Eat mindfully at holiday meals. This starts with deliberately placing smaller portions on your plate. Then, slow down (a lot) while you eat. Chew slowly and pay close attention to the flavors and textures of each bite. Put your fork down between bites.
By the time you’ve finished your first plate, you’ll have given your body the time it needs (about 20 minutes) to signal to your brain that you feel full. So, eating more slowly means you’ll eat less in that 20-minute timeframe than you would if you were to rush. Plus, when you focus on your food, you’re likely to enjoy it even more. - Don’t use food to cope with holiday stress. The holidays can be a stressful time. For example, family tensions can rise to the surface during holiday gatherings. This can lead to emotional eating—gobbling down "comfort foods" to soothe frazzled nerves. If you’re feeling stressed, step away from the table for a few moments. Do some deep breathing, take a walk, or step out into the backyard or another room until you’ve calmed down.
- Think “leftovers” instead of “second helpings”. If you’re already full, resist the urge for second helpings by telling yourself you can enjoy some yummy leftovers the next day. If you still feel you can’t resist a second serving of one or more holiday dishes, place a tiny, bite-sized serving on your plate rather than a large-sized one.
Also, don't be afraid to offend your host or hostess by saying "no" to second helpings. Pay a heartfelt compliment to the chef for the tasty dishes, but politely say “no” and that you’re simply too full to take one more bite. Chances are, you’ll be offered a leftover container to take home with you. - Take a walk after dinner to help you digest. Walking after any meal has huge health benefits. It can help burn calories and lower the spike in blood sugar after an especially large, rich meal. It can also help ease overly full feelings you may have. You can even try turning this walk into a yearly tradition for the whole family after all your holiday meals.
Indulging in holiday meals is a well-loved tradition. While it's perfectly fine to enjoy all the holiday spread has to offer, you can see why eating too much is not such a great idea. So follow these 7 tips to savor your holiday feast without making yourself feel ill. And if you do overeat, don’t beat yourself up—just get back to your healthy eating plan (with smaller portions) the next day.
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This article was written by Gail Olson, edited by Kimberley Reynolds and Stephanie Ruiz, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on September 12, 2024.
