How to prevent that binging during the holidays!

The holiday season is a time of joy, celebration, and, let’s face it, a lot of food. Between family dinners, holiday parties, and festive treats around every corner, it’s easy to fall into the trap of overeating or binging.

But it doesn’t have to be that way. With a few mindful strategies, you can enjoy the holidays without feeling like you’ve derailed your progress.

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Here are some practical tips to help you navigate holiday meals and keep things balanced.

1. Don’t Skip Meals

It might seem like a good idea to skip breakfast or lunch to “save room” for a big holiday meal, but this often backfires. By the time dinner rolls around, you’re starving, making it harder to control portion sizes and cravings.

• Tip: Eat a balanced meal earlier in the day that includes protein, fiber, and healthy fats to help you feel satisfied and keep hunger at bay.

2. Prioritize Protein and Veggies

When you fill your plate, focus on protein-rich foods (like turkey, chicken, or salmon) and fiber-packed vegetables first. These foods keep you full longer and reduce the likelihood of overindulging in high-calorie desserts or side dishes.

• Why it works: Protein and fiber slow down digestion, keeping you satisfied for hours.
• Example: Start with a serving of roasted turkey and a large helping of roasted or steamed veggies before moving on to other dishes.

3. Be Mindful of Portion Sizes

You don’t have to avoid your favorite holiday foods entirely. Instead, enjoy them in smaller portions. A little bit of everything you love can leave you satisfied without feeling overly full.

• Tip: Use a smaller plate, which can help control portions naturally. Before going back for seconds, pause and ask yourself if you’re still truly hungry.

4. Stay Hydrated

Sometimes, thirst is mistaken for hunger, leading us to eat more than we need. Drinking water throughout the day and during meals can help keep you hydrated and prevent overeating.

• Tip: Alternate between water and other beverages, and drink a glass of water before heading for seconds.
• Bonus: Sparkling water with a slice of lemon or lime can feel festive and refreshing without added sugar.

5. Eat Slowly and Savor Your Food

It takes about 20 minutes for your brain to recognize that you’re full. Eating quickly can lead to overeating before you even realize you’re satisfied.

• Tip: Put your fork down between bites, enjoy the flavors, and engage in conversation. The holidays are about connection, not just food!

6. Don’t Let ‘All or Nothing’ Thinking Take Over

It’s easy to feel like one indulgent meal means you’ve “blown it,” leading to a binge spiral. But one meal or treat won’t ruin your progress. The key is to get back on track at your next meal or day.

• Mindset shift: Enjoy the foods you love in moderation, and focus on the bigger picture—consistency over time matters more than one meal.

7. Stay Active

Movement is a great way to feel good during the holidays and balance out extra indulgences. It doesn’t have to be a full gym session—walking after meals, playing with the kids, or joining a holiday-themed workout can help you stay active.

• Tip: Invite family and friends to join you for a walk after dinner or a quick workout before the festivities.

8. Have a Game Plan for Treats

Holiday cookies, pies, and other treats are part of the fun—but it’s easy to overdo it when there’s an endless supply. Decide ahead of time how many treats you’ll have, and choose the ones you truly love.

• Example: Allow yourself one or two treats you’ll really enjoy, rather than mindlessly sampling everything.

Remember What the Holidays Are Really About

The holidays are about connection, joy, and creating memories with loved ones. Food is just one part of the celebration—it doesn’t have to take center stage. By being mindful, staying balanced, and giving yourself grace, you can enjoy the season without feeling out of control.

If you need support navigating nutrition during the holidays or want to start the new year strong, Iron Individual is here to help! Let’s make this season one of balance, health, and happiness.

Happy Holidays from the team at Iron Individual!

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