Mindful feasting: 4 tips on how to not overeat this holiday season

Malaysia's diverse cultural tapestry brings with it a delightful calendar of festive celebrations, each featuring its own unique and delicious culinary landscape. From the traditional reunion dinners of Chinese New Year to the aromatic rendang of Hari Raya Aidilfitri, and the sweet offerings of Deepavali and Christmas, the year is punctuated by opportunities to gather, share, and relish delectable dishes. However, with such abundance comes the potential for overindulgence, leaving us feeling less than our best after the festivities have concluded.

This guide offers four practical strategies to help you navigate the festive feast, allowing you to enjoy the culinary delights without sacrificing your well-being.

● Portion control

While festive feasts are meant to be enjoyed, it's easy to get carried away by delicious spreads. Here are some tips on how to manage portion sizes in order to avoid overeating:

○ Dress for the occasion:

Choose clothing that's fitted and comfortable, not restrictive. As your stomach fills, you'll naturally feel a gentle reminder to slow down and savour each bite, preventing mindless overeating.

○ Downsize your plate:

The optical trick of swapping out bigger plates for smaller ones may help you serve and consume less food without feeling like you're missing out. Think of it as a generous portion on a smaller plate, rather than a sparse serving on a large one. While downsizing your plate can be an effective portion control strategy, research suggests it might have varying levels of success depending on your individual body type.¹

○ Utilise the "one plate" rule:

Opt for a single plate when making your rounds around the buffet or food spread. Resist the urge to graze throughout the meal or pile your plate high with endless options. Instead, focus on selecting a balanced and sufficient portion, then go back for seconds only if you're truly hungry.

○ Try the buddy system:

Find a festively-minded friend who shares your portion-control goals. Support each other by making healthier choices together, sharing smaller portions, and gently reminding each other to slow down and enjoy the delicious journey rather than rushing through the feast.

● Strive for balance

We understand that the temptation of a delectable spread of seasonal delights is sometimes too hard to withstand, so instead of depriving ourselves of great food, here are some ideas on how you can enjoy the flavours of the season without going overboard:

○ Choose quality over quantity:

If there’s an array of indulgent dishes or snacks, carefully pick and choose a few that you really want to try and save the rest for another day or share with someone else sitting at your table. Sit-down lunches and dinners may also sometimes come in 7-8 different courses, but you don’t have to partake in every single course that comes out of the kitchen. If you do really want to have a bite of each, consider taking smaller portions instead.

○ Balance variety and moderation:

Instead of simply loading your plate with everything that looks good, aim for a balanced selection that incorporates different food groups from the pyramid. Aim for reasonable portions from each group — remember, a little bit can go a long way in satisfying your cravings. This way, you can enjoy various flavours and nutrients without exceeding your needs.

○ Prioritise hydration:

Thirst can, sometimes, be mistaken for hunger as well, so staying hydrated also helps you manage your appetite, especially during festive seasons!^2,3,4 Instead of going for calorie-heavy drinks, opt for sparkling water or add a lemon slice or your fruit of choice to your water if you want a more flavourful option that still tastes as indulgent.

● Making mindful choices

If you want to stop yourself from eating too much, here are some tips on how to reclaim control over your festive eating habits. By tuning into your body's signals and making conscious food choices, you can break free from the cycle of overeating and cultivate a healthier relationship with food.

○ The three-bite rule:

Before reaching for any food, ask yourself if you truly want it. Take three mindful bites, savour the flavours, and see if your craving is satisfied.

○ Be selective with starches:

Opt for whole-grain options like brown rice, quinoa, or whole-wheat bread whenever possible. These provide more fibre and nutrients compared to refined carbohydrates like white rice and pasta.

○ Pick the right proteins:

Protein keeps you feeling full and satisfied longer. Choose lean protein sources like grilled chicken, fish, or tofu instead of fried or fatty options.

○ Listen to your body, not the pressure:

Don't feel obligated to finish everything on your plate. Politely decline second helpings if you're feeling satisfied.

○ Engage with the company, not just the canapés:

Spark conversation! Laughter and social connection can take the focus off food and help avoid boredom-induced snacking and grazing which may contribute to overeating.

○ Slow down:

Enjoy your food by chewing slowly to savour each and every bite. Use this opportunity to appreciate its taste and texture, and your effort and time spent on cooking! This promotes better digestion and reduces the chance of overeating.

Bonus tip:

Avoid skipping meals throughout the day to "save up" for the feast. This can lead to overeating later. Maintain a balanced and regular eating schedule to keep your metabolism stable and cravings at bay which will help stop you from eating too much.

● Other ways to avoid festive overindulgence

Festive feasting doesn’t have to mark the end of your holiday cheer. Swap out overindulgence for alternative ways to celebrate that keep your spirits high and your body energised. Whether it's moving your feet or connecting with your community, here are some ways to bypass the post-feast slump and embrace the joyous spirit of the season.

○ Get moving:

Don't sweat the post-feast slump! Sneak in some festive fun with brisk walks, living room dance parties, online workouts, or nature strolls. You can also take breaks in between your festive feasts to do some light exercise or brisk walking to get in your daily 10,000 steps.

○ Connect instead of consume:

Plan festive activities that take you beyond the dining room. Consider doing a good deed during this time of celebration by sharing your food with the less-fortunate, whether it’s by helping out at a soup kitchen or even donating food.

While mindful feasting can help you navigate festive indulgences, remember, true well-being is a year-round journey. By incorporating these tips into your daily routine, you'll not only enjoy a healthier holiday season but also build a foundation for a vibrant and fulfilling life.

Don't wait for the holidays to prioritise your health, start today! If you’d like to take protecting your health to the next level, explore health insurance options that fit your needs and budget. Remember, investing in your well-being is the greatest gift you can give yourself, both during festive seasons and beyond.

References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598018/
2. https://www.healthline.com/nutrition/how-to-stop-overeating#TOC_TITLE_HDR_21
3. https://www.medicalnewstoday.com/articles/325258#tips-to-prevent-overeating
4. https://www.houstonmethodist.org/blog/articles/2022/jan/how-to-stop-overeating-10-tips-to-avoid-eating-too-much/