Three Reasons We Binge Eat During the Holidays, and 10 Tips to Avoid It

Posted on December 22, 2014

The holidays have begun and all of a sudden we are surrounded by food! Extra candy left over from Halloween, baked goods at the office, and non-stop holiday lunches, dinners and parties! We tend to eat more throughout the season. We know we shouldn’t, but we do. Sound familiar? You’re not alone.

Why do we binge eat during the holidays?

1. Most celebrations center around food and the holidays are no exception! It’s hard to watch others eat and not have any, or stand by a snack table and not munch. Often times we eat mindlessly at the office, a piece of candy here and a cookie there.
2. The holidays can trigger emotional eating. We get stressed or bored by shopping or family gatherings. We remember people we’ve lost, or feel lonely, and eat for comfort and distraction. We feel festive and toss aside the consequences of another helping.

How can we avoid holiday binge eating?

1. Don’t diet during the holidays. If you eat less than usual, you’ll arrive at each feast on empty, and your body will command you to eat. Better to eat normal amounts regularly.
2. Fill up on healthy food before each party. Be sure to drink plenty of water too. Bring something to the party that you know is healthy and enjoy that.
3. Plan your eating and stick to the plan. Make a rule to eat regular meals and avoid eating between meals.
4. Remember that it’s not all or nothing, binge or starve. You can enjoy some of your uncle’s stuffing and your grandma’s pumpkin pie, without eating too much. Don’t deprive yourself; that will trigger overeating.
5. Tell yourself that there are no bad foods, only bad ways to use food. In moderation, it’s okay to eat what you love.
6. Eat slowly and mindfully, savoring every bite. You will enjoy your food more and eat less than when you shovel it in, barely chewing. It will also be easier to listen to your body and know when you’re full.
7. Instead of looking at fatty or sugary foods and thinking only of how they taste, remind yourself that eating too much will give you a belly ache and excess weight.
8. Start new family traditions not centered around food, like going for a walk or playing board games.
9. Plan how to deal with difficult situations, like comments about your weight or other criticisms, so you won’t be caught off guard.
10. Pay attention to your emotions and plan ways to support yourself. Some ideas are talking with friends or taking a relaxing bath.

Categories: Dec2014LW, Newsletter

Tags: binge eating, healthy eating, HNE, holidays