The festive season is one of the few times in the year when a majority of people are always looking to indulge in food, whether through casual snacking or fancy means.
While December has a way of blurring lines between celebration and overindulgence, there are practical tricks to ensure that you're not wondering how it all went off track come January.
Nutritionists insist that the festive season does not have to lead to discomfort or regret. Holiday eating should, in fact, be less about self-control and more about environment, stress and routine changes.
Here are some practical tricks to adopt to ensure you don't deteriorate your health through food during the holidays.
Eat with intention
Instead of sampling everything on offer, focus on the foods you actually enjoy. You will be surprised to learn that taking a few mindful bites of your favourites is far more satisfying than eating large portions out of politeness.
Maintain structure in your day, even during holidays
Skipping meals will likely lead to grazing later. With this in mind, even during the holidays, regular meals help regulate appetite and reduce the urge to snack mindlessly. When you sit down to eat rather than picking throughout the day, it is easier to recognise when you've had enough.
Sleep is Key
While late nights are part of fun, ongoing lack of sleep can increase cravings and reduce appetite control. Amid the festivities, make time for rest, even if it's for a few nights a week. This will keep hunger cues in balance.
Avoid the "January reset" mentality
Most people tend to overindulge in everything in December, only to say "I'll fix it in January". The truth of the matter is, there is no magic switch that will effect changes to your body from January.
Instead of swinging between indulgence and restriction, a moderate mindset throughout the season is easier and more enjoyable.
You don't have to finish everything
One thing to always remember is you don't always have to clear your plate to be polite or grateful. Eating past fullness does not enhance the experience. Doctors always recommend stopping when your satisfied to enjoy the meal at the moment.
The risks of overeating
It is worth noting that overeating during the festive season doesn’t just lead to temporary discomfort; it can place real strain on the body.
Large, heavy meals overwhelm the digestive system, often causing bloating, indigestion, heartburn and nausea. Eating more than the body can comfortably process forces the stomach to stretch beyond its normal capacity, which can make even everyday meals feel uncomfortable in the days that follow.
Frequent eating also disrupts blood sugar levels. as meals high in sugar and refined carbohydrates cause sharp spikes followed by sudden drops, leaving people feeling tired, irritable and hungry again soon after eating. O
Over time, repeated blood sugar swings can contribute to insulin resistance, increasing the risk of type 2 diabetes, especially in individuals who already have underlying risk factors.
Excessive holiday eating often goes hand in hand with weight gain, particularly when it becomes a daily pattern rather than an occasional indulgence.
