The holiday season can be a minefield for individuals struggling with binge eating disorders. Stress, exhaustion, and changes in routine can create the perfect storm to send your eating habits careening off-track. You are absolutely not alone either, as millions of Americans share similar challenges.
You can avoid overeating during the holidays by planning ahead and preparing yourself mentally. There are also support professionals ready to provide binge eating help.
Below is some useful binge eating advice to help you stay healthy and happy while you enjoy the winter festivities.
Stick to Your Routine
Maintaining a routine can feel impossible during the holidays, but rest, movement, and nutrition are essential to your well-being.
When you don’t get enough sleep, your body tries to compensate by making you feel hungry. Keep your appetite in check by heading to bed at the same time every night. It can also be helpful to plan your meals and prep your ingredients in advance. The easier it is to eat three healthy meals a day, the more likely you will be to do it.
Schedule 30 minutes of physical activity for yourself daily. A walk can help you clear your mind and remember why you want to stay healthy in the first place.
If you lose track of your routine for a day or two, don’t panic. Remember that every day offers a fresh start.
Plan ahead, for self-control and indulgence. If you’re heading to a party, ask the host about the menu in advance. Decide what you’ll eat and stick to the plan.
If healthy options are limited, you can volunteer to bring a low-calorie appetizer. Know that it’s fine to enjoy sweets in moderation. At the event, distract yourself from food by engaging in conversation, playing with kids or pets, or heading for the dance floor.
Practice Mindful Eating
Take a deep breath and think before you put food or alcohol in your body. Waking up feeling stuffed and sick is one of the dangers of binge eating. Imagine how you’ll feel in the morning if you help yourself to the third plate of cheese.
There are a few questions you can ask yourself to support mindful, intuitive eating. Why am I eating this? How will it make me feel? Am I already full?
There are no right or wrong answers. The goal is to observe and understand your binge eating urges.
If you feel yourself starting to lose control, reconnect with your motivation. Maybe you want to overcome binge eating to stay healthy for your family, or to manage the disease.
Always acknowledge your success. When you stick to your eating plan, take a moment to feel proud of your progress.
Seek Binge Eating Help, if You Need It
If you are struggling to stick to your healthy eating goals, or consistently resorting to binge eating to cope with holiday stress, it might be time to seek professional help.
There’s no shame in going to counseling. Seeking support is one of the most effective, compassionate things you can do for yourself.
Progress, Not Perfection
Now that you know a few things about how to avoid overeating, you can start to figure out what works for you. There will be bumps in the road, so don’t expect perfection overnight.
You shouldn’t feel too guilty about Christmas binge eating if it happens. Instead, think about how you can adjust and improve next time. It’s always possible to ask for binge eating help.
Contact us to learn more about how we can help you overcome your eating challenges and find dietary balance and happiness today.