Dr Georgina Williams, an Accredited Practising Dietitian and researcher in HMRI’s Immune Health research program provides some great advice to help you manage your indulgence this festive season.

Christmas and delicious food go hand in hand. However, many social events with abundant food and drinks on offer can also mean we end up eating much more than usual over December.

While a few occasions of overeating are a part of life, frequent overeating can lead to gut discomfort and unintended weight gain.

It can be useful to remember that although food at Christmas is something to be excited about, is nostalgic and provides a means for connection, this is only one part of Christmas celebrations. Shifting our focus to celebrating with loved ones, can help manage stress around food at Christmas time. Starting the festive season with this, and other strategies in mind to manage overeating, can encourage a healthy, enjoyable and delicious Christmas!

Dr Georgina Williams, an Accredited Practising Dietitian and researcher in HMRI’s Immune Health research program provides some great advice to help you manage your indulgence this festive season.

How do you know if you have overeaten?

Indulgence can sometimes tip the scales, literally. Feeling snug in your clothes, increased flatulence or lack of sleep due to stomach discomfort might be signals of overindulgence. If mealtime hunger becomes a rare sensation, it might be a sign of nibbling too much between meals.

How to minimise overeating?

Step One: When to eat

Christmas often throws our routines out the window. Listen to your hunger cues instead of the clock. Wait until you’re genuinely hungry, even if everyone else is digging in. Remember, Christmas is just one day in December, so plan for balance across the festive season.

Step Two: What to eat

Be selective about what you eat. Think about which Christmas foods are your favourites and prioritise consuming balanced portions of these. For example, having a slice of Christmas pavlova cooked by a family member, is likely more special than filling up on chocolates, cheese and biscuits which are available all year round.  

Step Three: Be mindful while eating

Create a mindful eating environment by ditching distractions (TV, phone etc) and savoring each bite. Say no to grazing and focus on quality time between meals. If faced with a grazing table, make a plate, and step away to enjoy it.

Step Four: Keep your appetite in check

Prioritise sleep, as it helps regulate appetite and prevents sugar and fat cravings. Stay active throughout the day in ways that bring you joy, whether it’s a beach swim, backyard cricket, or a stroll with a friend.

What to do if you overeat?

Be kind to yourself. Jumping on a diet, feeling guilty or denying yourself at the next meal, is likely to only lead to feeling restricted, increasing cravings and leading to another ‘blow out’ or overeating occasion.

Instead, wait until you next feel hungry, consider what you really feel like at that meal, plate this out (aim to include some vegetables or salad), eat to satisfaction and repeat.