The festive season is in the air, which means an abundance of good laughs, and really good food. As it is the season of overindulgence, it can be easy to overeat, especially when you remember that many of these treats are only available at this time of year. So, how can you enjoy the holiday season without getting lost in the celebratory feasts and nostalgic treats?
Two words – mindful eating.
What is Mindful Eating?
Mindful eating is all about implementing the act of mindfulness into your eating habits. Mindfulness is all about being present, so mindful eating means being present whilst enjoying a meal and making sure to pay extra attention to your food, body, and thoughts while eating.
Doing so won’t only heighten the eating experience, but it will also help you establish a much healthier relationship with food, which is often jeopardized during the festive season.
So, how can we practice mindful eating?
13 Ways To Eat Mindfully During The Holidays
1. Listen to your body
Mindful eating is all about being present, and to do this, it’s important to listen to your body.
The first step would be to differentiate between hunger and appetite. Hunger is your body’s way of telling you that you need to refuel. Appetite, however, is a desire that’s typically stimulated by a variety of factors that include stress, boredom, scent, and maybe just the sight of people around us eating.
By listening to your body and understanding hunger cues, as opposed to appetite cues, you’ll manage your eating habits better and be less likely to overeat.
2. Find comfort outside of food
Admittedly, the holidays can be a stressful time, especially when you’re spending it with relatives that you’d rather not be related to. As a result, you may be tempted to channel your rage and emotions by enjoying an extra serving at dinner, but there are better ways.
Instead of emotional eating, practicing deep breathing, taking a walk, or reading/journaling in a quiet room can help you manage your emotions and ensure that they, and your relatives, don’t get the best of you.
3. Practice mindfulness outside of food
If you’re already in a mindful place, then it will be easier to implement mindful eating.
Setting a timer on your phone throughout the day to take 20 seconds to check in with your body will be a welcome reality check, and it may also help you realize something about yourself.
4. Follow your regular eating schedule
The last thing you want to think about during the festive season is schedule and routine, but when it comes to your eating habits, it’s important to stick to it.
Disrupting your regular eating schedule may cause you to become hungrier and overindulge, as will skipping meals. As such, it’s advisable that you try to eat at regular times and feel free to enjoy snacks in between.
5. Pick a smaller plate
The best way to practice portion control is by eating off of a smaller plate. By serving your food on a smaller plate, you’ll prevent overeating, and if you’re still hungry, you can always go back for seconds.
6. Sit down to eat
If you’re at a buffet or standing in front of an array of dishes, it can be easy to lose track of just how much you’re eating.
However, sitting down allows you to be more relaxed and in tune with the meal in front of you, and pay proper attention to what and why you’re eating.
7. Take a breath
Deep breathing is a mindfulness tool that helps you become more present, and doing so before eating your meal can help better the experience.
You can also use this time to practice gratitude and acknowledge all that went into creating your meal – from the farmer to the cashier, to your grandmother’s recipe, a simple thank you is enough.
8. Eat slowly
It takes the stomach some time to let your brain know that it’s full, so eating slowly puts you in more control and allows you to really enjoy your meal. You’ll also be less likely to overeat.
Aside from chewing your food at least 10 times before swallowing, you can also make conversation about how delicious the food is, and alternating between taking a bite of food while engaging in conversation.
9. Savor the food
Eating mindfully is all about being present, so be sure to truly savor the meal in front of you.
Photo by Pablo Merchán Montes on Unsplash
After you sit down, take a moment to smell the aromas, and when you take a bite, let the flavors play on your tongue before swallowing.
10. Avoid distractions
Have you ever eaten a meal in silence?
Granted, it’s not easy to eat in silence at a table full of relatives, but spending a few minutes in silence can help you become more conscious of your meal’s consistency, flavor, taste, and smell.
Additionally, try to put your cell phone or electronic devices away as it’ll allow you to feel more connected with the food, and those around you.
11. Watch your alcohol
You’ll likely be enjoying an alcoholic refreshment with your meal, but it’s important not to overindulge. Alcohol can lower your inhibitions, which makes it harder to practice mindful eating, and easier for you to overeat.
It may be the holiday season, but it’s best that women enjoy no more than a drink a day, and men stick to 2 drinks per day.
12. Stop eating once you’re full
Yes, nobody likes to waste food, but you don’t need to finish everything on your plate – leftovers exist for a reason.
It’s essential that you check in with your body and respect your belly by stopping eating once you’ve had enough.
13. Enjoy your treats
Yes, you really shouldn’t overeat during the holidays, but that doesn’t mean that you should deprive yourself.
Avoiding the food that you really want and opting for something very green will just lead to more cravings, which then leads to overeating. So, allow yourself to enjoy your favorite meals – it is the most wonderful time of the year, after all.
Want to know more?
It is the season of indulgence, and the idea of healthy eating may seem impossible. Luckily, there are plenty of anti-aging holiday foods that can provide benefits for your skin.
References
Ruffault, A., Czernichow, S., Hagger, M. S., Ferrand, M., Erichot, N., Carette, C., Boujut, E., & Flahault, C. (2017). The effects of mindfulness training on weight-loss and health-related behaviours in adults with overweight and obesity: A systematic review and meta-analysis. Obesity Research & Clinical Practice, 11(5), 90-111. https://doi.org/10.1016/j.orcp.2016.09.002
