How to Not Overeat During the Holiday Season
The holiday season—the ultimate time for overindulgence—is here! Most people gain the majority of their annual weight during this festive time. But don’t worry, I’ve got you covered. Here are 14 practical and effective tips to enjoy the season without overdoing it:
1. Drink Your Water 💧
Yes, it’s that simple. Often, when you think you’re hungry, you’re actually just thirsty. But don’t worry, drinking water won’t “dilute” your stomach acid. Here’s why:
Stomach acid is incredibly strong, with a pH of 1.5-3.5—designed to digest food and kill pathogens.
Volume of Stomach Acid: ~50-100 mL (0.05-0.1 liters) in a fasting state.
Considering that the stomach acid (pH ~1.5) is around 1,000,000 times more acidic than neutral water (pH 7).
To neutralize it, you’d need about 264 gallons of water for every 1 mL of stomach acid.
In a hypothetical scenario, neutralizing stomach acid would require an unrealistically large amount of water—hundreds or thousands of gallons—making it physically impossible in real life.
Plus stomach constantly secretes more acid to maintain its acidic environment, so even if you diluted the acid briefly, the body would compensate.
Translation? It’s virtually impossible to neutralize stomach acid by drinking water. So hydrate freely and let your body do its job!
2. Start with Salad 🥗
Leafy greens and fiber-rich veggies act like a cushion for carbs, helping to prevent blood sugar spikes. Plus, leafy greens aid digestion, making your stomach’s job easier.
3. Follow This Rule
Eat in this order:
Greens
Veggies (non-starchy)
Protein (meat, fish, chicken)
Carbs
Starting with carbs spikes blood sugar and leaves you feeling tired and foggy.
4. Avoid Eating in Front of Screens 📺
Eating in front of the TV (or your phone) can lead to overeating—up to 30% more calories! If turning off the TV isn’t an option (and your family wouldn’t necessarily be happy about it), at least suggest muting it during mealtime.
5. Don’t Fast to Eat More 🍴
Skipping meals to “save up” for a feast can backfire. If fasting isn’t your regular habit, it can lead to overeating, especially when breaking your fast with high-carb foods.
6. Eat a Protein- and Fat-Rich Breakfast 🍳
It will help you consume fewer calories later in the day. A breakfast high in protein (like eggs or Greek yogurt) and fats & fibers (like avocado or chia pudding) helps stabilize blood sugar and keeps you full longer. Eating a high-carb breakfast, on the other hand, will cause your blood sugar to drop, leaving you hungry again much sooner.
7. Sip on 1-2 Fewer Drinks 🍷
No need to play catch-up. We tend to consume more calories and overeat when we drink. Alcohol lowers inhibitions, making overeating more likely. Sip slowly and alternate with water or sparkling water.
8. Choose Medium or Small Plates 🍽️
Chances of overeating are much higher when you use large plates. A smaller plate can help with portion control without making you feel deprived. It’s a simple trick that works wonders—your brain thinks you’re eating more than you actually are!
9. Try the “Two-Spoons Dessert” Rule 🕺🏻
If dessert is calling your name, don’t deprive yourself! Follow the "two-spoons rule" instead: try any desserts in the room, but they have to fit into just two teaspoons. Eat slowly, savor each bite, and enjoy every tiny piece. This way, you can indulge without overdoing it.
10. You Don’t Have to Try Every Dish on the Table 🍲🍮
This isn’t a competition, and today isn’t your last day on Earth—so pace yourself! Mentally prepare beforehand by deciding which dishes you’ll indulge in and which you can skip. Focus on the special foods you really enjoy and leave the rest. Trust me, you’ll thank yourself later.
11. Move Your Body 🕺🏻
Take a walk after meals to help with digestion and blood sugar regulation. Or better yet, suggest a dancing contest—or just dance! 🎶 What I’ve learned from having Latin friends and spending holidays with them is their post-meal tradition to dance. And honestly, I absolutely love it. It’s fun, energizing, and the perfect way to keep the holiday spirit alive while staying active.
Advanced Tips
12. Take a Pause Before Your Meal
Taking a moment before you eat to reflect on what you had at your last meal can actually help you consume fewer calories—studies say so! Pausing before meals is a beautiful practice found in many cultures and religions. For example, the Japanese say “Itadakimasu” before meals, Christians say grace, Muslims recite “Bismillah” (In the name of Allah), and Buddhist practitioners take a mindful moment to reflect on the effort that went into the meal. A simple pause can make a big difference—try it!
13. Focus on Connection, Not Food 🤝
Holidays are about loved ones, not just food. Shift your attention from the buffet to meaningful conversations and shared activities.
14. Practice the 80/20 Rule
Stick to 80% whole, nutrient-dense foods, and allow 20% for festive indulgences. Balance is key!
Happy Holidays! And stay healthy!
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