How to avoid overindulging at Christmas
- Alice Monk
- Dec 8, 2022
- 3 min read
Christmas, for many people, is almost synonymous with overindulgence. Food-centred gatherings with free-flowing alcohol encourage us to eat, drink, and be merry. And while overindulging on a rare occasion is unlikely to cause harm for most people, at this time of year many of us do so to the point of discomfort numerous times in short succession. Follow our tips to ensure you have a healthier approach to food & drink this Christmas.
The impact on health
Beyond discomfort, overindulging can have a negative impact on your health. Regular overindulgence over time can contribute to weight gain, which is linked to an increased risk of health conditions such as heart disease, type 2 diabetes and some cancers. Overindulging in alcohol can also increase this risk, as well as negatively affecting your sleep and mental health.
It’s healthier to see Christmas as a way to enjoy special foods in normal proportions with loved ones, rather than as an opportunity to feast until you can’t move.
Be honest with yourself
It’s easy to keep munching on just one more chocolate, or have just one more potato, but every “just one more” quickly adds up. It’s easy to underestimate how much we’re eating, so try to stay aware of portion sizes and what you’re having. Look at food labels and understand what you’re eating instead of guessing or burying your head in the sand.
Eat the healthy stuff first
Christmas dinners come with plenty of veg – gobble the brussels sprouts, carrots, and cabbage first so you know you’ve got your veggies covered and your five a day well under way. Then start on your protein, be that turkey, goose, or nut roast. Protein fills you up and helps stave off hunger, so it’s an important part of your meal and may help you eat less pudding.
Practice portion control & set your limits
Try to eat slowly and take breaks during meals – it gives your body time to recognise when you’re full.
It’s all well and good eating healthy things, but if you eat too many of them, you’re still overindulging and consuming too many calories. Look at your plate as if it’s a normal day – would the amount of food on it be considered excessive any other day? If you know you’ve got dessert coming, maybe skip the second helping of potatoes to help keep your calories under control.
Similarly, think about how much alcohol is healthy to consume each day and when you will enjoy it most. UK guidance recommends not regularly drinking more than 14 units a week, spread across several days. Plan in advance when you will have each glass – maybe it’s one with lunch and one in the evening, and drink soft drinks the rest of the day.
Stop when you’re full
Eating while distracted, such as in front of the TV, can make it harder to notice when you’re full, so try to take a bit of time to focus on your meal. Be mindful while you’re eating and try to avoid snacking in front of the TV, or you might find yourself as stuffed as the turkey.
Drink plenty of water
Staying well hydrated can help you feel your best and may reduce the likelihood of mistaking thirst for hunger. Most adults should aim for around 6–8 glasses of fluid a day. It can also help you pace your alcohol intake and stay hydrated, which may reduce the severity of hangover symptoms.
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