Here are some healthy tips you can use any time of the year but
Consider the following tips:
- Focus on sleep. As schedules ramp up for many, sleep often gets put on the back burner. But not getting adequate sleep, makes food more impulsive and less thoughtful. It also increases cravings for sugar and caffeine in order to stay awake and alert.
- Eat sufficient. The human body is designed and works best when properly fueled every 3-5 hours. Going longer than that often leads to hormonal changes that increase cravings, make you eat faster, and make it harder to feel full and satisfied. If you find yourself hungry more often than 3 hours, consider if you’re giving your body adequate, balanced nutrition. Not eating enough energy will leave you hungry similarly to having a meal without a balance of starch, protein, and fats.
- Manage stress. While we can’t always control what happens around us, we can work on our response to it. In regard to food, it’s important to be aware that stress (whether short term or long standing) not only changes hormones in the body that change food inclinations but also serve as a coping and distraction tool. That doesn’t mean using food to cope is bad some of the time, that’s part of being human. But blaming yourself for “lack of self-control” can lead to even more stress eating and weight gain.
- Stop emotional eating. Eating food for reasons other than physical hunger such as pleasure, celebrations, emotions can lead to guilty feelings instead of pleasure and possible weight gain. We often think “this will be the last time” but this also makes you more likely to eat past the point of enjoyment. Many of us will try to “exercise off” the treats but this not only takes the joy out of food (and exercise), it also sets you up to be hungrier in the long run. Instead, enjoy the full food experience by having a plan.
Steps to Take to Keep from Overeating
These tips are all well and good, but let’s be honest – we live in the real world where a perfect stress level and eight hours of sleep can feel rare. That doesn’t mean all is lost and we’re stuck feeling controlled by holiday sweets. Slowing down before engaging with food is a wonderful way to check in to see what’s driving your food desires. Before you dip into the office bowl of candy, take 1 minute to close your eyes, take a deep breath, and gently explore your physical and emotional state:
Is It Physical Hunger?
- Am I physically hungry?
- When was the last time I gave myself a real, balanced plate of food? If food is needed for fuel and energy, can this [insert food] be a part of the experience (not take the place of)?
- Can it be something else? If it’s not physical hunger, maybe something else is at play What part of me is eager to enjoy this food right now?
- Eyes – Do I want it because I just saw it and keep seeing it as I walk by?
- Hands – Am I looking to keep my hands busy and occupied?
- Mind – Am I looking for a reason and permission to take a break and step away from or avoid a challenging experience?
- Mouth – How well does it satisfy the flavor, texture, temperature that I’m really looking for?
- Heart – Am I looking to connect with other people at the office? Will it help me feel calm and comforted? Do I need a reward or acknowledgement for a tough day or experience? Do I need love, self-compassion, and self-care?
Use gentle reflection to begin exploring underlying needs that can get tangled up with our food motivations. We can enjoy the atmosphere and company without having to overeat. Use a glass of water to delay eating those sweets, see if you are thirsty rather than hungry. Choose a small plate and one small item to eat and think twice before going back for more food.
If you do decide to enjoy food for whatever reason, make sure to give the experience some of your attention, instead of nibbling on it in the background while reading emails or doing other work. More on distracted eating another time. Want more information, take a look at our article on mindful eating and mindfulness.