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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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    More by this author

    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 September 16, 2019

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

    We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

    The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

    Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

    1. Break Your Work into Little Steps

    Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

    For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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    • (1) Research
    • (2) Deciding the topic
    • (3) Creating the outline
    • (4) Drafting the content
    • (5) Writing Chapters #1 to #10,
    • (6) Revision
    • (7) etc.

    Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

    2. Change Your Environment

    Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

    One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

    3. Create a Detailed Timeline with Specific Deadlines

    Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

    Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

    My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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    Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

    4. Eliminate Your Procrastination Pit-Stops

    If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

    Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

    I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

    5. Hang out with People Who Inspire You to Take Action

    I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

    Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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    As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

    6. Get a Buddy

    Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

    I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

    7. Tell Others About Your Goals

    This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

    For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

    8. Seek out Someone Who Has Already Achieved the Outcome

    What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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    9. Re-Clarify Your Goals

    If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

    Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

    10. Stop Over-Complicating Things

    Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

    Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

    11. Get a Grip and Just Do It

    At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

    Reality check:

    I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

    More About Procrastination

    Featured photo credit: Malvestida Magazine via unsplash.com

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