How To Prevent Overeating During The Holidays

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We all know that self-control is a struggle for all of us, especially over the holidays. We spend too much money, pencil in too many commitments, and eat way too many sweets. 

From Thanksgiving Day to New Year’s Eve there way too much food, good food, around. In my family, we even have three birthdays between Thanksgiving and Christmas gift giving. Talk about a triple whammy. 

Although most of us think we’ll be fine with all these holiday carbs and sugary treats taunting us, but overeating is probably the reason New Year’s resolutions even became a thing. The truth is, we know our waistlines are paying for it (and that’s why we all join the gym on Jan. 1st). If you struggle with overeating during the holidays, here are three tips to help you make it to the New Year binge free. 

Identify Your Achilles Heel 

We all have one. Whether it’s the salty snacks, sweet treats, or buttery carbs, everyone has that one craving they just can’t shake. It’s okay if you can’t muster the strength to turn down a piece of pie, but the only way to beat your weakness is to identify it and play offense before you are forced to play defense. Here’s what I mean: 

For me, it’s game over the second I put that cookie dough in my shopping cart. When it comes to sweets, if it makes it into my house, it will find a way into my belly. Playing offense means not buying it in the first place. Sure it might be hard to walk away in the moment, but it’s impossible for me to turn down a freshly baked cookie and I know it. Set yourself up for success this holiday by identifying what you know causes you to cave and then keep it out of your house. 

Now, you might be thinking, “well what do I do if I host a party and my guests bring it in the house?” Here’s the answer: make them take it with them when the go. If you know those leftover brownies won’t ever see the light of day again, make your guests take the leftovers with them. And if they ‘leave them by accident’ or insist you keep them for your family, take them to the neighbor’s house. Whatever it takes! 

Remember this advice is about keeping your weaknesses in check. This isn’t the case for every treat that comes your way. Just remember, the way to overcome your weakness in this case is to avoid it altogether. 

Cut Back On Sugar 

I once heard sugar is like a sleeping dragon. Once the addiction is awake, it’s can’t be stopped. Although you may be able to relate to this on a personal level (cough, cough, ME), there is science behind why we crave sugar the more we eat it. 

Here’s the deal. Sugar contains a molecule called fructose that our body does not produce on its own. Fructose becomes an issue when it is consumed in high quantities. That’s because it makes our bodies resistant to a very important hormone called leptin. Leptin is the hormone in charge of communicating to the brain when we are full. So if our body, and more importantly, our brain, become resistant to leptin it never registers that our cells are full and we should stop eating. The more sugar you eat, the more resistant to leptin you become. Translation: this is the reason why you can’t have just one piece of pie...you need to eat at least half the pan. 

Get Your Sleep 

Sleep deprivation plays a role in the issue or overeating too. 

Our hormones are regulated during our sleeping hours. Therefore, if we suffer from lack of sleep, our hormone levels are disrupted. Two of the hormones affected are leptin and ghrelin. 

Leptin, which we mentioned before, is the hormone that helps you feel full. Lack of sleep causes leptin to decrease. Meaning the less sleep you get, the less satisfied (or full) you feel after a meal. Ghrelin, on the other hand, is known as “the hunger hormone.” Its job is to help you feel hunger. Sleep loss causes ghrelin levels to rise. When lack of sleep interrupts the regulation of these hormones simultaneously, that is not good news for your waistline. 

The easy solution to this problem is to get quality sleep. One of the best ways to do that is to take a look at your sleeping environment. Is your space free from all light and noise disruptions? Is the temperature ideal for sleeping (not too cool, not too hot)? Are you sleeping on a mattress that supports your weight and sleeping style? If it’s over 10-years old, the answer is probably no. If you aren’t sure how old your mattress is, take this quiz to find out. It’s important you protect your sleeping habits for the sake of your waistline! 

With these three simple tips, you are equipped to tackle the temptations of the holidays with ease. Happy holidays and stay healthy!


I hope you enjoyed this blog post about how to prevent overeating during the holidays while staying on a frugal budget.

Interested in more articles about staying healthy and fit this year? 

Read Related Resources:

How To Stay Healthy For The Holidays 

• The Foods You Should Avoid Eating Before Bed

Ring In The Holiday Season Right With A Date

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