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15 Ways You Can Handle Holiday Overeating and Emotional Eating

By HERWriter
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15 Tips for Handling Holiday Overeating and Emotional Eating Lev Dolgachov/PhotoSpin

For example, enjoy a slice of pumpkin pie rather than the entire pie or a portion-controlled mini can of soda if you love the full-calorie versions.”

Jessica Sepel, a nutritionist, health blogger, and wellness coach has four tips to get you through the holidays without feeling like a slave to emotional eating and overeating.

1) “Eat before you go. This might seem strange, but try having a healthy, satiating snack before you go to a party. Great options are raw nuts, a protein shake, Greek yogurt with cinnamon, or a hard-boiled egg. A protein-rich snack will ensure you’re not starving when you arrive and end up eating more than you planned.”

2) “Drink water. If we’re dehydrated we’re even more likely to turn to food when we’re not really hungry. Water can also fill you up and help distract you. It’s especially important to stay hydrated if you’re drinking alcohol. It’s easy to get tipsy and lose all track (or care) about what you’re munching on.”

3) “Do not skip meals. This is a surefire way to get so hungry that a binge is inevitable. Keep your blood sugar stabilized with regular meals.”

4) “Consult a counselor or psychologist. This is my top piece of advice. Emotional eating could be a sign of an underlying issue to work out, and a professional will help you uncover the emotional baggage and pain behind the episodes.”

Melanie Greenberg, a clinical and health psychologist gave her three tips via email.

1) “Don’t Overcommit”

“When we are fatigued and rushing around, willpower goes out the window and we are more likely to eat mindlessly or for comfort.

“So, before you say ‘yes’ to another volunteer commitment or social invitation, think about whether you have a substantial reason for going (e.g. being with people you care about, good for your career, personally meaningful).

“If there is no good reason for going, think about whether your time may be better spent resting or getting your errands done.”

2) “Have Reasonable Expectations”

“To keep your emotional health in check, do a check of your expectations ...

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.