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10 Ways to Avoid Holiday Overeating & Emotional Eating

10 Ways to Avoid Holiday Overeating & Emotional Eating
The holidays can be an anxious and exciting time. But this time of year can also cause overwhelming emotions amongst your family, friends and yourself.

A big part of the holidays is often celebrating with food. You're constantly surrounded by massive amounts of treats and goodies, which can cause you to accidentally overeat or lead to unnecessary emotional overeating.

Did you know the average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day alone?


It doesn't end there. It's true that the average American will only gain roughly one to two pounds between Halloween and New Year's, but those pounds are hardest to lose.

In fact, roughly 75% of annual weight gain takes place during the holiday season.

So, what can you do to help yourself enjoy the holiday season without overeating?

From an article posted on EmpowHER, here are 10 ways to eat without overindulging:
  • Eat what you love. Remember, there is no such thing as "good" or "bad" food. Moderation and portion control are key to maintaining weight, as deprivation usually leads to overeating.
  • Another key is self-care, which may include journaling your feelings, thoughts and emotions, getting adequate rest, eating nutrient-rich foods, drinking adequate fluids such as water, and making the time for enjoyable exercise, including mindful-based practices such as yoga and meditation.
  • Don't fall into the common hidden trap of "saving" all of your calories for dinner.
  • Fuel every three to five hours, starting with breakfast. Make sure to include a lean protein to keep you feeling satisfied.
  • Pack wholesome snacks for eating on the go.
  • If you're drinking alcohol during social gatherings, do so in moderation. Also, a great rule to follow is with every glass of alcohol, drink two glasses of water.
  • Use the "Healthy Plate" as a guide for portion and proportion awareness. Fill half of your plate with antioxidant-rich veggies, a quarter of lean protein (about the size of your palm and the thickness of a deck of playing cards) and the other quarter with a fistful of complex carbohydrates like stuffing or mashed potatoes.
  • Indulge, but don't overindulge. In other words, eat mindfully.
  • Drink lots and lots of water and stay hydrated.
  • Exercise if you're able to.
Abbie Gellman, MS, RD, discusses the ways you can handle your holiday without resorting to emotional overeating.
Featured Speaker:
Abbie Gellman, MS, RD
Abbie GellmanAbbie Gellman, MS, RD, is a professionally trained chef and Registered Dietitian. Abbie has over 10 years of hospitality and food and beverage consulting experience and nearly 10 years of nutrition-related experience.

She received a Master of Science degree in Nutrition from Teachers College, Columbia University and completed a dietetic internship at New York – Presbyterian Hospital in NYC. Abbie holds a Bachelor of Science degree from Cornell University's School of Hotel Administration and earned her Culinary Degree from Peter Kump's New York Cooking School (now known as ICE). In addition to working with a wide variety of food service operators, Abbie also counsels and educates patients and groups in a private practice setting.