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Four Ways to Avoid Holiday Overeating

Four Ways to Avoid Holiday Overeating

holiday overeating

    The season is upon us: vodka-fueled work parties and pretending you love your coworkers. The stretch from Thanksgiving to New Years is a virtual onslaught of calories and if not managed well can put a roadblock in front of all the great work you’ve done with your health. So dust off your ugly Christmas sweater and grab a ‘nog-based beverage as I show you four ways to help avoid holiday overeating!

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    1. To avoid holiday overeating, slow down when you eat!

    This applies all year round since the faster you eat, the more you will consume before feeling full. When you eat too fast you override the signals from your stomach to your brain that indicate that it is full and has had enough gingerbread for one sitting. The average person eats meals in three to five minutes (sometimes in less time) and this throws the body out of whack. Ideally, you want to take fifteen to twenty minutes to eat to let those signals work naturally. If you’re at a party, be conscious of the time you spend eating because eating too quickly causes you to over-consume as you’ve essentially short-circuited the fullness-signal mechanism. If you’re at a dinner or restaurant, try to be the last one to finish your meal.

    2. Don’t go to events hungry.

    This goes hand-in-hand with point one because when you walk into an event already starving you tend to go into “abominable snowman mode” and decimate whatever helpless food platter stands in your way. Those poor coconut shrimp didn’t even see what hit them! This is similar to why you shouldn’t grocery shop on an empty stomach since you tend to buy what you want now as opposed to later and at parties that have an abundance of undesirable treats this can be a disaster. Make sure to have a good meal beforehand that contains protein, fiber, and healthy fat to help keep you fuller for longer and you’ll avoid eating your weight in Toblerone.

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    3. Start with protein and veggies before hitting the treats.

    If you get to a holiday event and haven’t been able to eat beforehand, do yourself a favor and focus on those foods that promote fullness such as protein and fiber. This way you can tame that hunger beast a bit before it goes wild on a yule log (the cake- not the block of wood for the fire). The other advantage of going for protein and veggies is that it helps stabilize your blood sugar before you descend on the treats. If you go straight for sugar-based choices you can say hello to your good friend the blood sugar spike which will result in the inevitable crash, the craving for more sugar, and the whole vicious cycle kicks in, like the constant regifting of a label-maker. Most every party or function will have some sort of veggie and cheese platter and deli meats, so go for those before you dive headfirst into the chocolate fondue fountain.

    4. Make sure to drink enough water.

    Along with protein, fiber, and healthy fats, water is another thing that helps satiate you. The signal of dehydration can often be  confused with that of hunger, and food can be turned to when a glass or two of water would have done the trick. Go for a glass or two of water before any food comes out and it might not only help with you overeating but help keep you hydrated at the same time. You’re going to need it after the candy cane jello shots!

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    Wrapping it up

    It can be tough to avoid holiday overeating, and one big point I want to, um, point out is that the holidays need to be a time to enjoy yourself and not feel totally deprived. We only live once so we need to enjoy moments with friends and family. Don’t beat yourself up for indulging. It’s important to indulge but not over-indulge. If you’ve been working hard on your health, you don’t want to go off the rails and throw a huge wrench into all the good work you’ve been doing. If your health has been a priority to you the last year, try to make the best choices possible this time of year so that you can keep on rolling with it and not have to be rolled out the door!

    Featured photo credit: OakleyOriginals via flickr.com

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    Jamie Logie

    Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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