How to manage binge eating around Christmas time
To quote the classic Home Alone films, “guys, I’m eating junk and watching rubbish”. It’s been a long year and I’m sure we would all love some alone time to rejuvenate and refresh.
Whether you’re staying at home, attending family gatherings, or indulging in foods on vacation, try being mindful of the “junk” that Kevin talks about in Home Alone.
It’s hard to pass up mum’s signature dish during the holidays. All those sweets, the chocolate gift boxes, and golden pavlova. With all the temptations, it’s okay to eat more than usual and it’s totally normal to put on a few extra holiday kilos. But it can leave you feeling rubbish.
Breaking the binge eating habit
Binge eating is a term used to describe excessive food consumption. It can cause discomfort, bloating, nausea, and guilt. Try to recognize when you feel full or when you’re eating more than usual. Take a breath and ask yourself if you’re hungry. If your answer is no, think about putting that extra bite down. It’s okay to leave food on your plate if you’re full. It’s important to recognize thoughts so as to avoid creating patterns and habits that can be hard to break.
If you’re craving junk foods, try thinking about something else. Distracting yourself by keeping yourself busy can often remove the desire to eat something you don’t need. Snacking on healthier foods rich in protein or good fats can also prevent overeating. It triggers signals to your brain to help manage your feeling of fullness and aids your digestion.
If you are eating more regularly than usual, fill up on healthy foods as well as the sweets. Be mindful of what you’re eating and reach for a handful of vegetables instead of the extra bowl of pretzels.
Don’t beat yourself up for enjoying the treats at family gatherings. Social eating is a big part of our lives. Humans are built for interaction and human connection. Social eating is one of the best ways to bring people together and it’s very good for your mental health.
Keep a good gut health
The best way to rebalance your gut microbes is to try increasing your probiotic and prebiotic intake. An influx in sugar and alcohol can be a shock to the digestive system. It will be normal to experience bloat or a hangover. Probiotics balance your bacterial fermentation and prebiotics will help introduce friendly bacteria back into the gut.
Enjoy the festive feasts
Overindulging once or twice is fine but try not to make it a routine. Keep an eye out for tips and tricks in our January issue, where we’ll discuss getting back on track. Enjoy the social facilitation of Christmas food and festivities. Studies explain that when we gather to eat food, we’re likely to consume more. Enjoying eating in company and being more flexible with what’s on your plate is often what causes this.
That movie quote, “I’m eating junk and watching rubbish”, ends with “you better come out and stop me”. Hopefully, the only person stopping you from eating the last slice of cake is yourself feeling full, and not the children who’ve beaten you to it. Enjoy the Christmas food and try to practice mindful eating.