NAVIGATE

Kris Carr

Blog Post

10 Best Ways to Avoid Overeating During the Holidays

Hiya Gorgeous!

Yay, holidays! Can you believe it’s that time of year already? I don’t know about you, but I’m getting so excited for all the festivities with family and friends. Makes me so happy!

But I ain’t gonna lie, the holidays can also stress me the frick out! Endless social obligations, a to-do list a mile long and not a lot of time to catch (or connect with) my breath. But the real biggie is often mindless eating—which leads to overeating.

From family get-togethers to “Friendsgivings” to workplace potlucks, there’s no shortage of gatherings that encourage loading up on eats and drinks while chatting away.

Sometimes in the midst of the merry madness, we leave the party with no real sense of how much we consumed. It’s all a binge-y blur.

That’s why we’re gonna dish on some mindful partying strategies so we can sip and chew our way through the holidays—without feeling like garbage on the other side.

Below, you’ll find a guide to navigating holiday meals and treats from a place of intention. Give some of these tactics a try—they’ll help you stay present and feel your best. Let the ho ho begin!

Set an intention

Before I go to a party, I always set an intention for the evening. How do I want it to go? What do I want to have happen? It could be to connect with as many people as I can, while still being mindful. To eat slowly, not allow my glass to be refilled for me and so on. As Les Brown says, where your focus goes, your energy flows. Start with intention and work backwards from there.

Practice self-care first thing

Begin the morning on a healthful note. Connect with yourself through guided meditation, a workout and/or green drink, these practices set you on the right track and allow you to keep building from there.

Plan for pushy relatives

Every family has them: people who are concerned about what is and isn’t on your plate. Regardless, you can still stay on a healthy path without sounding like a jerk, by bringing a delish and nourishing dish with you! This is a fantastic way to ensure you’re getting fed well, while also nourishing your loved ones too. And don’t forget, you always have the power to decline food you don’t want in a gracious way.

Deck-out your table

My mom taught me this tip, she’s an artist when it comes to beautiful table settings. Pull out a pretty tablecloth and make a festive centerpiece, add some candles or twinkle lights and you’re golden. Heck, even if the football game is playing in the background, it will still feel special and cozy. And even if you’re not hosting, you can still offer to help with the settings. Being part of setting the scene connects us to the ritual and our tribe.

Remove distractions

No email, no Facebook, no Twitter, no Instagram, etc. Scrolling through your feeds makes it all too easy to miss the deliciousness of the foods on your plate and conversations around you. Plus, it’s kinda naughty and rude. The people we love deserve our full attention. And you’ll be more fulfilled by having giving it.

Don’t pick—make a plate

It’s undeniably easy to lose track of your intake when bites of food float straight from the serving dish to your mouth with no plate in between. If you want to sample the spread, go for it. Just make yourself a plate, and sit your cute butt down to enjoy.

Use smaller dishes and glasses

Another way too much pie and wine make it into our bellies is oversized plates and glasses. When possible, choose the smaller ones. This will help you keep an eye on your serving sizes. And don’t forget to haul out the good stuff. You know, the set your grandma gave you that’s too nice to use? Well, you can’t take it with ya!

Survey the spread before filling up your plate

Get the lay of the land before you commit. By seeing what’s available, you’ll avoid heaping mounds of meh food because you didn’t realize the can’t-miss items at the end o’ the line.

Pile on the plants—but don’t skip your favorites

Those family-favorites are often the best part of holiday eating! Load up on your veggies, but don’t feel like you can’t have your aunt’s famous apple pie as long as it aligns with your food philosophy. For example, although I might eat a little sugar at a holiday shindig, I’m still going to pass on anything made with animal products. But if you feel like it will throw off your healthy habits for weeks to come, pass on it.

Slow down and chew!

It seems so simple, and yet it’s so easy to forget the basic and essential part of noshing. Take your time and chew, chew, chew. Your tummy doesn’t have teeth, so it’s up to you. Plus, chewing allows you to taste—and appreciate—what’s on your plate more (not to mention digest it better!). Also, try to pace yourself. Put your fork down between bites and jump in on some soulful conversation. Taking your time vs shoveling will also help you eat less and feel more satisfied.

Okay, my dear, I hope these suggestions help you feel more grounded and prepared to fully soak in the pleasures of the season while avoiding zoning out or overdoing it.

Now I’d love to hear from you: What’s one tip you can add to the list?

Peace & cheer,

Add a comment
  1. Anne Sedler says:

    These are great tips, Kris. None of them are things we don’t already know, but getting a poke and a reminder of how to survive as a vegan in a world of meat-fat-sugar eating relatives is valuable. I love my family and friends beyond belief, but he way they eat….not so much. The joke is that I am the one who gets the negative comments and I never ever comment on the eating habits of others. Go figure, wise girlfriend!

  2. Bari koral says:

    Nice to hear these reminders. I also find it helps if I don’t arrive starving! So what we eat before comes into play too. And for me, once I start drinking a decent amount of wine, my food portions go right out the window. I turn into an insatiable food monster! so need to watch that. 🙂

  3. Racey says:

    I straight up LIE to my family when they start getting pushy with the “have some more” attitude.
    I just keep a bit of food on my plate and tell them sure, I will have more, but I’m still working on my plate. Resistance is futile, but distraction is very effective.
    I also try to keep busy when temptation to overindulge creeps up. I’ll tidy up in the kitchen, clear empty plates, or freshen up people’s drinks. Helping out gets you brownie points, without the extra calories.

  4. Thanks Kris,
    EXCELLENT reminders.
    I’ll be sharing this blog with My Tribe.
    While I still do eat animal products. I LOVE your approach to life and eating. I encourage MORE veggies in our lives. ( I hate the word “diet”. LOL) And I do eat LESS animal products and a lot MORE veggie products, and vegetables in general. Thanks in part to my oldest daughter who has a very Vegan lifestyle. :O)

  5. Elizabeth says:

    Great tips Kris!! I totally believe in relaxing and enjoying the holidays. I plan for the treats that I truly enjoy and savor them. It’s the healthy habits we keep on a daily basis that matter the most to our overall health and wellbeing. One of the things I will cherish most this Thanksgiving is the company of my grandmother. She is 103!

  6. Helen Turner says:

    So perfect! Thank you Kris! I love the part about not sweating those tricky food situations and show some self-care another way. Great advice 🙂 Happy Thanksgiving!

  7. Liz says:

    Have you ever heard when you burp it means you’re full? I’ve been practicing this and it has been life changing!

    • Alison says:

      I once read about a magic breath. For better or for worse, you know that deep breath you take during a big meal? It means your stomach is FULL and pushing against your diaphragm. I couldn’t believe how early in my meal I took that breath (long ago during my less healthy days). Paying attention to that breath helped me be more mindful of my portions and stop overeating. Then again, occasionally I recognize the breath and ignore it for one last bite of something special. 🙂

  8. Great tips! I shared this post on my blog today. These reminders are something I definitely need going into the holidays, and I know I’m not alone in that. Honestly, I used to really only like Thanksgiving because for me it’s the gateway to Christmas. #trueconfessions, haha. But during the darkest time of my life I discovered the immense power of gratitude — the life-changing, transformative power in seeking the positive in all things — and having a holiday to remind me to reignite my gratitude practice is a beautiful way to begin the Christmas season.

  9. Thank you Kris! I love piling on the greens before everything else to insure I’m at least fitting them in! And I especially I love the last part, that even if you have no control over the food that is being served, you can nurture yourself in other ways! I’m packing Liz Gilbert’s ‘Big Love’ (my current obsession) along for the trip to the in-laws! And thanks for these great reminders! Happy Thanksgiving!!!

  10. Roisin Moriarty says:

    Great advice as always Kris – Thank You! Your emails – and you – are inspiring! 🙂

  11. Belle says:

    Thankful for great examples of healthy lifestyle.

  12. Pattie says:

    The biggest problem I have is the last one is there anything you can suggest? I was raised to fill the plate to the max and to eat it all fast!!! I have always had this problem. I go to the table starving and I can’t seem to fix this!!! HELP!!!!

  13. Thanks for great tips. The “slow down and chew” tip is the closest to my heart. Often I just count to 30 while chewing. It is the good and healthy habit. Debbie.

  14. Mama2eight says:

    I’m pretty good with portions. I’m also slower than most around me to finish my plate. The day after Thanksgivng, I was invited to dinner at my Deaf friend’s house. She had two of our Deaf friends with us. It took a very long time for me to finish my plate! Talking with your hands slows down the fork action. Eating slower also gives your brain time to realize how full you are. I think I enjoy my food more. I know I enjoy it longer, because I’m slower to eat. I have time to enjoy the flavors.

    I did like the tip about helping the hostess! You can be involved with food, without eating it.

  15. Jen says:

    I like your sense of humour in your writing. Good tips of mindful eating for those holiday meals. Great to keep them in mind and avoid extra pounds

  16. Laura says:

    Have fun activities. Scavenger hunt, craft table, puzzles. Go outside for a walk before or after dinner.

  17. AW says:

    Hi, love these tips, thank you! I find taking charge help, i.e, I offer to cook, I bring. This Christmas I’m bringing blueberry coconut bars, truffles and soup with me to my parents. They are all vegan – but you’d never know! Also, to move about! When my family just want to turn on the tv and eat even more – take them out for a lovely countryside walk! Last year I make little ginger shots for everyone to have with breakfast, and everybody was raving about them, and antioxidants, and health. Yup, you telling me 😉

  18. Great tips, Kris, thank you! I can’t wait to give some of these a try. Thanksgiving is my favorite!!

  19. Diane Seain says:

    I say just eat what you want and take the pressure off. I eat like you outline here the other 364 days of the year. I eat what I want on Christmas, Thanksgiving and My Birthday. The rest of the days of the year are healthy. At one time I weighed 335 pounds and now I am a normal weight . I am a carb addict so I do have to be very aware and mindful. I really enjoy everything you write Kris. Thanks ❤️??

1 2

Leave a Reply

Your email address will not be published. Required fields are marked *

KrisCarr.com