5 Binge Eating Tips For The Holiday Season

As you arrive at the holiday party, a wave of anxiety washes over you.

The room is alive with laughter and chatter, but amidst the festive ambiance, a different kind of tension grips you.

From the corner of your eye, the sight of holiday treats, meticulously arranged on a shimmering platter, tugs at your senses. They seem to be calling out to you, creating a magnetic pull that's hard to resist.

You try to focus on the conversations around you, but your mind is in a tug of war. There's a deep sense of apprehension — you know once you start indulging, it might be impossible to stop.

This internal battle, so intense and familiar, epitomizes the challenges many face during the holiday season: the allure of temptation, the inner debates, and the struggle to maintain a sense of balance amid the festive excesses.

I've gathered some essential tips to help you get through the holiday feasts and festivities without binge eating.

1. Create an Abundance Mentality.

Developing an abundance mentality towards food, especially during the holidays, is a transformative approach that can reshape your relationship with eating. Instead of adhering to a mindset of restriction and deprivation, which often leads to feelings of guilt and a heightened desire for the 'forbidden' foods, embrace a perspective of allowance and enjoyment.

• Shift from Restriction to Permission: The typical mindset of needing to be "good" with your eating, particularly around the holidays, can set you up for a struggle with food. Instead, permit yourself to enjoy the foods you love. This doesn't mean overindulging without thought, but rather allowing yourself to partake in your favorite dishes without the accompanying guilt.

• Embracing Choice and Control: When you tell yourself, “I can eat whatever I want,” it gives you the freedom to make choices. With this mindset, you're more likely to savor each bite and make decisions based on enjoyment and satisfaction, rather than feeling compelled to eat something because it's your only chance.

Creating an abundance mentality is about shifting your mindset from one of restriction to one of permission and enjoyment. This change can significantly alter your approach to food, leading to a more balanced, mindful, and satisfying eating experience.

2. Get Real About Holiday Weight.

The dread of holiday weight gain is a pervasive issue, yet it's often magnified more than necessary. This exaggerated fear can lead to an unhealthy cycle of restriction and bingeing. Embracing a more realistic and forgiving view of your body during this season is key to breaking this cycle.

• Avoiding Weight Gain Catastrophizing: The constant preoccupation with potential weight gain during the holidays can ironically set the stage for it. This cycle of stress and anxiety not only dampens the festive spirit but can also lead to counterproductive eating habits. The pressure to avoid weight gain at all costs can push you towards extremes — either overly restricting your diet or giving in to binge eating. Instead, aim to find balance. Enjoy the holiday treats and meals, but do so in moderation. This approach helps maintain a healthy relationship with food and prevents the guilt often associated with indulgence.

• Perspective on Weight Gain: Remember, a few extra pounds during the holidays aren't likely to drastically alter your overall health or life. It's essential to put this temporary change in perspective. The holiday season is just a small fraction of the year, and any weight fluctuations during this period are often short-lived. Your weight is a single aspect of your health and doesn't define your worth or overall well-being.

• Shifting the Focus: Rather than fixating on the scale, redirect your attention to what the holidays are truly about — connecting with loved ones, enjoying once-a-year treats, and embracing the spirit of the season. Focusing on these positive elements can significantly reduce the anxiety around food and weight. When you allow yourself to engage fully with the holiday experience, free from the shadow of guilt or fear about weight, you open the door to more joy and less stress.

Getting real about holiday weight involves understanding the temporary nature of any changes and seeing them in the broader context of your life and health.

I will also share more on holiday weight next week, so stay tuned for that!

3. Take Timeouts for Stress Management.

Acknowledge the power of taking a break. When the holiday hustle becomes overwhelming, it's not just acceptable but advisable to step aside for a moment of tranquillity. These timeouts are your secret weapon against the pressure-cooker environment of festive gatherings. Why? Binge eating is often brought on as a response to emotional stress and overwhelm. It is our way of trying to cope when we don’t have other coping mechanisms in place. Below are some other coping mechanisms to try in the place of binge eating.

• Going for a Walk: Sometimes, a simple change of scenery is all it takes to reset your mind. A brief walk, away from the noise and demands of the party, can provide a fresh perspective and a moment of solitude. The rhythmic nature of walking also has a calming effect on your brain, reducing stress and anxiety levels.

• Lying Down for a Short Period: Never underestimate the power of a quick rest. Lying down for just 10 minutes in a quiet room can work wonders. This brief pause allows your body and mind to relax, lowering cortisol levels and helping you regain mental clarity.

• Practicing Box Breathing: This technique is a powerful tool in your stress-management arsenal. Box breathing, also known as square breathing, involves inhaling through your nose for the count fo 4, holding your breath for the count of 4, exhaling through your mouth for the count of 4, and then holding again for the count of 4, repeat 4x minimum. This controlled breathing helps regulate the nervous system, reducing stress and thus the coping mechanism of binge eating.

When you manage your stress effectively, you're less likely to resort to binge eating and can maintain better control over your eating choices, helping you stay aligned with your health and wellness goals during the holidays

4. Don’t Save Your Calories.

It's a common strategy to "save up" calories for a holiday meal or holiday event by skimping on earlier meals. However, this approach often backfires. Feeling extremely hungry and having an empty stomach can lead to binge eating, as your body's natural response to hunger can overwhelm your ability to eat mindfully.

• Understand Your Body’s Hunger Signals: When you're extremely hungry, your body craves quick energy, often in the form of sugary or high-fat foods. This biological response can sabotage your intentions of eating healthily. By eating a balanced meal or snack before arriving, you can temper these intense hunger cues.

• Mindful Eating During the Event: When you're not driven by intense hunger, you can focus more on the experience of eating. You'll be more likely to savor each bite, recognize the flavors, and enjoy the meal's social aspect. This mindfulness helps you tune into your body’s signals of satiety, reducing the likelihood of overeating.

Eating something nutritious before a holiday meal or event is a strategic move. It ensures that when you're faced with a buffet of tempting options, you can make choices based on enjoyment and satisfaction, rather than a desperate need to fill an empty stomach.

5. Don’t Make December 31st a Deadline.

A common trap many fall into is treating New Year's Day as a strict cut-off point for enjoying holiday foods and indulgences. This mindset, however, can be counterproductive and lead to an unhealthy relationship with food.

• Understanding the Scarcity Mentality: When you set January 1st as the day to start a new diet or eating regimen, you inadvertently create a sense of urgency and scarcity around certain foods. This can lead to a "last chance" mentality, where you feel compelled to eat as much as possible of the foods you plan to restrict in the new year. This mindset often results in overindulgence and a loss of control during the final days of the holiday season.

• Approaching January 1st Mindfully: Instead of viewing the New Year as a drastic turning point, try to see it as just another day. Maintain a consistent, balanced approach to eating both before and after January 1st. This helps in stabilizing your eating habits and avoids the binge-restrict cycle.

Avoiding the trap of making January 1st a deadline for dietary changes is crucial for maintaining a healthy relationship with food. By treating it as just another day and focusing on consistent, balanced habits, you can enjoy the holiday season without the stress of an impending restrictive diet, leading to a more enjoyable and sustainable approach to health and wellness.

BUT WAIT!! I have 5 more tips for you!

I have 5 MORE transformative tips to share with you, each requiring a bit more explanation and space than what I can provide to you here. 

Click the play button below to watch the 5 additional tips.

P.S. Stay tuned for our soon-to-launch community program, designed to enhance your journey to greater health and balance.