I heard your question and I've answered it! Here is your timely guide as we are entering the festive season, on how to enjoy your Christmas dinner without feeling stuffed and lacking energy for all the other fun Christmas-y activities that evening. With the 7 simple strategies both from the standpoint of nutrition, mindset and psychology, you will leave the table feeling light rather than stuffed and heavy and will enjoy this event to the full!
P.S. This guide also applies to Thanksgiving dinners, Birthday dinners, Summer BBQs, Corporate dinners, or any other celebration meal. Wink, wink! You're welcome.
Prefer to listen in a podcast format? Here is a link to Spotify and Apple Podcasts or just look up Nutri Upgrade Podcast on any other podcast streaming platform of your choice.
1. Eat Mindfully
Before you roll your eyes, let me just reassure you that mindful eating is not as complicated as it seems and it is not only reserved for people practising yoga and meditation like it's their full-time job (although those incredibly help!). What you need to do is to eat slowly and pay your attention to the flavour, texture, and temperature of the food you are eating. Savour every bite, really enjoy it and thoroughly chew your food. All of this allows your brain to notice fullness, which greatly reduces the likelihood of overeating once you are conscious of your bodily sensations. A useful tip is to only take the next bite after you’ve completely chewed and (!) swallowed the previous one. This might seem simple but might require some practice as many people wolf down what is on their plate in a matter of a few minutes. But this technique is incredibly effective if you want to eat mindfully and is so worth practising and learning to eat, not only for the Christmas dinners but also for the long-term benefits. Try putting down your cutlery now and then, leaning back, and tuning in with your body to assess your current state of hunger or fullness. Taking this pause puts a break on impulsive or thoughtless eating.
2. Hydration
Drinking plenty of water from the start of the morning and taking small sips during your meal, if you need to, can make a big difference. Sometimes what we think is hunger is actually just thirst. If you’re dehydrated, your appetite can falsely skyrocket, leading you to eat more than your body really needs.
3. Limit Your Alcohol Consumption
Did you know that alcohol can ramp up your appetite? It's not just a myth – there’s science behind it. Alcohol stimulates gastric acid and increases gut motility. Your stomach empties faster. Plus, it's known to inhibit hormones like leptin that help you feel full. This can trick your brain into thinking you are hungry and lead to eating more than usual. Think of alcohol is an appetiser.
Also, alcohol tends to cloud judgment and lower inhibitions, making it easier to reach for those high-calorie, indulgent foods and eat more than you normally would.
P.S. Those who know me, know that I have been 8 months sober and loved it. Let me know if you want to hear more on this, the reasons behind this decision, the science of alcohol's effect on weight loss, ageing, health and mental health, and I am thinking of launching a workshop helping not to jump on sugar or other junk in the early days of sobriety. ;)
4. Focus on the Celebration and Socialising
Shifting the focus to socializing rather than eating can be a game-changer. Engage in conversations, and enjoy the company, the time off work, and the overall festive atmosphere and making memories. This social engagement can help divert your attention from the urge to overeat.
This tip is also incredibly effective if you want to limit your alcohol consumption.
5. Plan a Post-Meal Activity
Organizing a group activity, like a walk or a game, or launching a firework (but please stay safe) after the meal is a great idea. It gives you something to look forward to and increases the likelihood of stopping at a point where you’re pleasantly satisfied rather than uncomfortably full. Every participant of the Christmas dinner will benefit from this wise arrangement multiplying the joy out of this event. Win-win!
6. Don't Starve Yourself for the Whole Day
Your body has a limit to how much it can handle in one sitting, so skipping meals all day to 'save space' for a big dinner (which should be broken down into 2 or 3 meals) isn't a wise strategy if you don't want to end the evening feeling bloated, or having indigestion or heartburn.
Instead, have a healthy nourishing breakfast and a lighter version of lunch. This, along with staying hydrated, will prevent you from throwing yourself at everything served that night.
7. Healthy Diet is Your Best Defense Against Overeating
When you are consistently eating a healthy, balanced diet with the right amount of macronutrients tailored for your needs, when you eat real nourishing foods, and have a structured meal plan, when you don't have nutrient deficiencies, this is your best defence against any overeating episodes and occasions like Christmas or Thanksgiving dinners, summer BBQs, or a drink at a wedding reception will be nothing to fear of. On the contrary, if your diet is off in the long run and you have deficiencies, these are massive triggers for overindulging and cravings.
Ready to change the way you feel and look in 2024? Click this link and book your first consultation with me, and watch your body and health transform. I will carefully analyse your symptoms, your food and lifestyle diary and I will provide a personalised plan that was made for you to support you towards reaching your health goals and enjoy the ride along the way!
P.S.
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Have a wonderful enjoyable Christmas and a very happy New Year!
I will see you all in January!
