It’s extremely easy to overeat during the festive period, when stress levels are high and comfort food is all around us. We’ve all been there with cravings hitting at any time and for those who tend to eat for emotional reasons it can be very hard to stop. In order to avoid ‘undoing’ all your hard work and piling on the pounds over Christmas, it’s important to understand why you feel hungry and what motivates you to overeat. Physical hunger comes on gradually whereas emotional hunger comes on suddenly and can be intense. Is your stomach rumbling or have you just eaten? Are you stressed, tired, anxious or just bored and surrounded by food?

Here are my 11 top tips to stem emotional eating this Christmas:

 

Keep Hydrated:

We often mistake thirst for hunger, so try drinking a glass of water or cup of tea when a craving hits & keep hydrated throughout the day.
 

Distract Yourself:

You may just be bored or eating for the sake of it and the craving may pass after 5/10 minutes. Phone a friend, write in a journal, read a good book, dance to your favourite song or play with your dog.
 

Brush Your Teeth:

Often the minty taste of toothpaste can be enough to see off a craving & stop overeating.
 

Find Healthier Alternatives:

For chocolate cravings, drink hot chocolate made with unsweetened cocoa powder, coconut milk & cinnamon; or try almonds drizzled with a little cocoa-rich dark chocolate. For general sweet cravings, try a piece of fruit with some unsalted nuts. For salty food cravings, try homemade sweet potato crisps with paprika.
 

Eat At Regular Intervals:

Start the day with a good breakfast & avoid skipping meals. Eat balanced meals & snacks consisting of complex carbohydrates, protein & healthy fats. If you are still hungry fill up on veg.
 

Eat Mindfully & Do Enjoy A Treat:

Eat without distractions such as the TV and eat slowly as it takes around 20 minutes for your brain to register you are full. A little of what you fancy is ok; just control your portion size & be sure to really savour the taste, enjoying each bite.
 

Christmas Food Shop:

Eat before you do your Christmas food shop; take a list & stick to it so you buy only what you need. Look at your phone while standing in the queue to avoid buying extra unnecessary tempting foods at the till.
 

Keep Trigger Foods Out Of Sight & Out Of Mind:

Keep trigger foods in a cupboard ready for the special day and avoid buying them too far in advance to reduce temptation.
 

Get Enough Sleep:

Most people need around 7-9 hours sleep each night. This will help reduce cravings & you will be less likely to overeat.
 

Exercise & Relax Daily To Relieve Stress:

Make time for ‘you’. Go for a brisk walk or workout, the endorphins will leave you feeling energised & boost your mood. Spend 5 minutes meditating or breathing; or have a relaxing bath to unwind.
 

Moderate Alcohol Intake:

Be aware as alcohol lowers your resolve & willpower, often resulting in uncontrollable munchies, both at the time & the next day. Enjoy alcohol in moderation & alternate with water or offer to be the designated driver for one event.
 
Finally, let go of any guilt or shame as everyone overeats sometimes, particularly at Christmas; just start afresh at your next meal. When you have more time, try keeping a journal of what and why you eat and drink in order to identify any unhealthy patterns and help you reach your healthy balance. Think ‘moderation and consistency’ – it takes around 21 days to make or break a habit so stick with it! I hope my tips help you have a happy and healthy Christmas time.

Merry Christmas!

Claire Thornton MSc Nutritionist

Twitter  @claire_emma1 

 

Over the Christmas period it’s far too easy to eat more than planned leaving us feeling uncomfortable & bloated. With most people eating around 5,000 kcals on Christmas Day alone, here are my top tips for keeping your stomach flat and helping promote healthy digestion during the Festive period.

Stick to normal meal times

Rather than skipping meals or ‘saving up’ calories eat balanced meals throughout the day starting with a good breakfast. Have a protein based snack just before an event, so you’re not absolutely starving & end up losing all resolve, gorging when you get there

Prebiotics

Feed the good bacteria in your gut by eating more foods containing prebiotics e.g. onions, leeks & asparagus. This will help to balance the gut flora & reduce the bloated feeling.

Drink more water

Adding half a lemon or ginger to warm water helps soothe a sore tummy. Lemon contains d-limonene which is a powerful antioxidant, aiding detoxification and digestion. If drinking alcohol, alternate alcoholic drinks with water to help the hangover. You can always down a glass of water at the bar or in the kitchen & no-one will ever know.

Healthier Nibbles

Get creative with healthier alternatives: If you are entertaining, instead of lots of crisps, why not serve microwave popcorn with vanilla or paprika too? Or make your own sweet potato crisps to serve with homemade salsa?

Have some treats

Fill your plate with lots of veggies & protein based foods but do allow yourself a little of what you fancy too. Protein helps to stabilise your blood sugar levels & keep you feeling fuller for longer. If still hungry after one plate, fill up with more veggies & remember it takes around 20 minutes for your brain to register your stomach is full.

Get Moving

Go for a 15 minute walk around half an hour after your Christmas lunch or have a dance at your Christmas party. This will help to get things moving and ease any bloating.

Be Consistent but realistic

Everyone indulges over Christmas & it is ok to have treats. Try to keep up with exercise and healthy eating in between events. Remember a few bad days won’t make you fat! Just get back on track as soon as possible. It’s like dropping your phone on the floor – it happens but then you pick it up & take care of it, let go of any guilt & do the same for your body.

I hope you have a fun, enjoyable Christmas and that my tips help you avoid the uncomfortable bloating we commonly experience at this time of year.

Wishing you all a Merry Christmas!

Claire Thornton MSc Nutritionist

Twitter  @claire_emma1