Emotional eating and overeating don’t just happen during the winter holidays. Chances are you struggle with disordered eating throughout the rest of the year too.
However, it’s much harder to avoid the temptation when a delicious buffet is spread out in front of you, and many other people are partaking in excess.
Experts share the best tips to help women during the holidays who are at risk for emotional eating and overeating.
Chrissy Barth, a registered dietitian, provided the following eight tips via email.
1) “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.”
2) “Another key is self-care, which may include journaling one's feelings, thoughts and emotions, getting adequate rest, eating nutrient-rich, drinking adequate fluids such as water, and making the time for enjoyable exercise - including mindfulness-based practices such as yoga and meditation.”
3) “Don’t fall into the common hidden trap of ‘saving’ all of your calories for dinner.”
4) “Fuel every [three to five] hours, starting with breakfast. Make sure to include a lean protein to keep you feeling satisfied.”
5) “Pack wholesome snacks for eating on the go - think lean protein with fiber-rich carbohydrates such as an apple with string cheese or half of a peanut butter sandwich on whole grain bread.”
6) “If you drink alcohol, do so in moderation (men no more than two alcoholic beverages a day and women no more than one). Alcohol slows down the metabolism, is easily stored as fat, and may increase the risk of overeating.”
7) “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.”
8) “Indulge, but don’t overindulge. In other words, eat mindfully.