The holiday season can be a challenging time for those trying to maintain their weight, especially for compulsive eaters. A new report highlights the various reasons people gain weight during this period, including dealing with extended family, attending celebratory events, and increased commitment, all of which can lead to more frequent eating.
Stefanie C. Barthmare, one of the report’s authors, pointed out that many people experience depression, disappointment, loneliness, and unfulfilled expectations during the holidays. When expectations are not met, individuals can turn to food as a coping mechanism.
Compulsive over-eaters tend to use food to deal with their stress, and the abundance of chocolates and cookies available during the holidays doesn’t help. The result of this excessive consumption can be dangerous weight gain, as individuals may continue to binge, especially once they already feel guilty for putting on the pounds.
Breaking Bad Eating Habits
To combat these undesirable habits, Barthmare recommends taking a holistic approach, considering factors such as an individual’s lifestyle, schedule, and eating habits. Structured meal times, in particular, can be helpful in breaking the cycle of compulsive eating.
The Centers for Disease Control and Prevention (CDC) also advises leading a healthy lifestyle, being physically active, and maintaining a nutritious diet to prevent weight gain during the holidays.
Tips for Staying Healthy During the Holidays
Here are some useful tips to help you stay on track during the festive season:
Plan your meals: Try to establish and maintain regular meal times throughout the day. Skipping meals can lead to overeating later as hunger intensifies.
Portion control: Be mindful of portion sizes when indulging in your favorite holiday treats. This will help keep your calorie intake in check.
Stay active: Make an effort to remain physically active during the holiday season. This not only helps to burn excess calories but can also reduce stress levels, which can be a significant trigger for overeating.
Prioritize sleep: Lack of sleep can affect hormone levels, which can lead to weight gain. Make sure you’re getting enough rest during this busy time.
Stay hydrated: Make sure to drink plenty of water throughout the day. Dehydration can sometimes be mistaken for hunger, leading to overeating.
Limit alcohol consumption: Alcohol can lower inhibitions and increase appetite. Be mindful of your alcohol intake and try to opt for healthier options when possible.
Stay accountable: Keep track of your eating and exercising habits during the holiday season to help monitor your progress. This can be done through tools like food diaries or fitness apps.
Practice stress management: Holidays can be hectic and stressful. Try incorporating stress management techniques, such as deep breathing exercises, meditation, or yoga to help keep stress levels under control.
Stay positive: Remember to be patient and kind to yourself during this season. Slip-ups can happen, but it’s essential to get back on track and maintain a positive outlook.
Seek support: Connecting with others who share similar health goals can provide additional motivation and encouragement during the holidays. There are plenty of online forums and communities where you can get support and advice.
Conclusion
Staying committed to a healthy lifestyle during the holidays can often be challenging, but with some planning, mindfulness, and support, you can maintain your weight or even continue making progress. Take into account your unique circumstances, establish a routine, and create an environment that encourages healthy habits. The key is to strike a balance between enjoying the festivities and keeping your well-being in mind.
