That is a recipe for overeating on those special days.
Sometimes it doesn’t always end there either. Sometimes we over eat on regular days at our regular meals or all the time.. Am I right?
Well, I’ve got some simple tips that can help with overeating just in time for the holidays!
Sometimes when we think that we’re hungry we may actually just be thirsty. The body can send signals to the brain that make us feel hungry, when in reality we just need to get hydrated!
Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss.
Before you dive into the feast, make sure to hydrate your body and drink a nice glass of water (and stay hydrated throughout the day!) This will also fill up your growling stomach before you hit the buffet, leaving less room for all those treats.
It’s a win win!
Being mindful isn’t only meant for the peeps out there who like to meditate and eat granola (haha). We can incorporate mindfulness into all the actions that we do on the daily including meal time. If we’re eating while blabbing or distracted we’re much more likely to overeat.
Have you ever wondered how your chips disappeared so quickly while you were watching TV? (Ooops I’ve been there too!)
Eating mindfully can not only help you reduce overeating at meal time, but it can support your digestion at the same time. We’re taking the time to focus our attention on our meal and this in turn supports digestion and those signals that our stomach sends to the brain that it feels full.
It takes about 20 minutes for your brain to realize that your stomach is full.
Try taking smaller bites, eating slowly, chewing your food until liquid and really savouring the taste of every bite. SLOW down is the main tip and pay attention.
Enjoy your meal and discover how you may eat less, as you’ve slowed down to enjoy the meal.
Bonus points: Eat at a table (not the buffet table lol!), use a small plate, and put your fork down between bites.
Start with Salad:
You may want to dive right into all the goodies at the holiday party but don’t start with those foods. (It’s about moderation, sure have your cake and eat it too, but in moderation is my motto).
Starting with a salad is a key tip. Veggies are a great start to any meal because they are nutrient dense, full of vitamins and minerals and rich in fibre and water. As we know, water is essential to filling us up and fibre is not only amazing for creating epic poops (give me a chance to talk about poop and you know I’m going to take it right). Fibre slows down our digestion and helps us to feel full which is a huge secret weapon to reduce our chances of overeating on the less healthy stuff.
Enjoy your holiday season and all the goodies that come with it. Remember to drink water before meals and hydrate yourself. Focus on mindful eating and start first with your nutrient dense salad. This tips are an excellent strategy to help you avoid overeating over the holidays!
Tasty (and beautiful) Pre-Meal Water Ideas
If you’re not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:
- Slices of lemon & ginger
- Slices of strawberries & orange
- Slices of apple & a cinnamon stick
- Chopped pineapple & mango
- Blueberries & raspberries
Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning. They’re already washed and cut and will help keep your water colder longer.
I hope you enjoyed today’s blog post. Enjoy your holiday season!
Cheers to healthy eating throughout the holidays,
The Science Behind Mindful Eating: What Happens to Your Body During a Mindful Meal