Have you ever found yourself overindulging during the holiday festivities, only to be left with a tinge of regret? You're certainly not alone. The holidays are a time for joy, laughter, and, yes, delicious food. But what if I told you that you could enjoy all your holiday favorites without the guilt of overeating? Let me share with you a guide that has transformed my holiday experiences and can do the same for you.

Understanding Our Ancestral Eating Habits:

Our eating habits are deeply rooted in our history. Our ancestors had to make the most of the food available, leading to a natural instinct to overeat when presented with a variety of options. We are hardwired to feel hungry, even if we’re full, when presented with a new flavor or texture.

In a time when we were limited geographically and seasonally, there was a danger of not getting enough varied nutrients. Biologically we couldn’t afford to say no to the freshly caught fish, because that could be the last time we get Omega 3’s for a long time. That’s why we can feel hungry enough to eat more, even if you’re stuffed.

Have you ever been stuffed to the gills and then someone offers you a piece of cheesecake? You say, "No way…ok, I’ll just have a bite," and then next thing you know, you feel like eating a whole piece.

The same hardwiring is used successfully by people in eating competitions. It’s why they will introduce a new flavor, like raspberry sorbet, to get their hunger back up.

But, we aren’t trying to win any eating competitions. We just want to enjoy our time with friends and family, not have to slip into our sweats or leggings because we’re so bloated.

Understanding why we have this tendency is helpful, and we can use a habit hack so we don’t fall victim to it…

The #1 Eating Hack for the Holidays: Limiting Variety:

The secret to enjoying your holiday meals without overeating lies in one simple strategy: limiting variety. By consciously choosing a select few dishes, you can savor the flavors of the season without the guilt.

This approach has been a game-changer for me. Last Thanksgiving, I was with a big group of friends, and everyone brought an amazing dish. Talk about variety. I had learned that we are hardwired to get hungrier with each new flavor and texture, so I really stuck to my favorites. I chose just five dishes: turkey, cranberry sauce, mashed potatoes, green beans, and apple pie. By skipping the stuffing, sweet potatoes, and Julie’s famous olive oil cake, I left the table feeling satisfied, not stuffed.

Your 5-Step Holiday Eating Plan:

✅ Choose Your Top Five: Before any holiday event, decide on the five dishes you'll enjoy. This pre-planning prevents overindulgence.

🥄 Mindful Eating: Focus on each bite. First, smell your food. We often skip this step, but it's crucial. Eat slowly and savor the flavors. Chew your food more than you think you have to. Chewing slowly helps with proper digestion and helps you better recognize when you’re full.

🍽 Portion Control: Opt for smaller plates to naturally help manage portion sizes. You can always have more if you're genuinely still hungry. Think about having more protein and veggies on your plate, with less room for the carbs.

🚰 Stay Hydrated: Drink plenty of water throughout the day. Thirst can often be mistaken for hunger. Drink a big glass of water before sitting down to eat. Staying hydrated is also important if you’re drinking alcoholic beverages during the holidays.

🙄 Emotional Awareness: Holidays can stir up emotions, which sometimes lead to emotional eating. Acknowledge these feelings and find ways to celebrate that don't solely revolve around food. Last Thanksgiving, I really identified that the gathering was really about the people and the connection. We get so caught up in the meal prep and the stress that can go along with that we lose sight of the real reason we are gathering. Make the connections and conversation the highlight of your holiday. Food is just secondary.

Don't Forget About Self-Care:

Prioritize activities that nourish your body and soul, like light exercise, adequate sleep, and relaxation. We talk about self-care a lot these days. It’s an individual thing and better to plan it out before the day arrives. Brainstorm some things or activities that make you feel good, nourished, or full. Some ideas to get you going: a walk in the neighborhood, spending time with a pet, getting on the phone with a faraway friend, getting a foot massage, taking a drive, writing in your journal.

Conclusion:

This holiday season, embrace the joy of the moment, relish your food, and listen to your body. What are your top five must-have holiday dishes? Share in the comments and let's inspire each other to enjoy a balanced, guilt-free holiday season!

👉 Click Here to Get Your Free Holiday Survival Guide

Don't let the holiday overwhelm take away the joy of the season. Equip yourself with the right tools and knowledge to make this your best holiday yet!