Ever stuggle to stop eating?

Me too.

I’ve found it hard to stop overeating.

Sometimes when I eat certain foods, I notice just can't stop.

But there’s a science behind what’s going on…

There’s a segment of the food industry that’s designed to make foods 'hyperpalatable’.

Which means it's very hard to stop eating.

Your brain and body are designed to keep you from overeating.

But they’re no match for the world’s top scientists who have spent hundreds of hours designing the most addictive foods on the planet.

What are these foods called?

Processed foods.

And there’s certain criteria that processed food companies use to make their best-selling foods.

They call it their ‘Big Five’.

Foods that fulfill “The Big 5” are:

• Calorie dense, usually high in sugar and/or fat.
• Intensely flavored—the food must deliver strong flavor hits.
• Immediately delicious, with a love-at-first taste experience.
• Easy to eat—no effortful chewing needed!
• “Melted” down easily—the food almost dissolves in your mouth, thus easy to eat quickly and overconsume.

Willpower has nothing to do with our actions.

We’re eating foods that are promised to be ‘healthy’.

We’re eating products in higher volume because it’s a good ‘deal’.

And we’re eating faster than ever with high calorie foods that take almost no effort to eat or chew (since that’s how they’re designed).

The solution?

Take back control of your health during the holidays using these 5 strategies:

1. Plan Your Plate with Mindful Portions

Holiday Scenario: You're at a holiday potluck, surrounded by a variety of vegan dishes like creamy cashew cheese spreads, rich lentil loafs, and decadent chocolate truffles.

It's easy to overindulge when every dish looks irresistible.

Strategy: Mindful Portion Control

Mindful eating is a powerful tool to prevent overeating, especially during the holidays.

By paying attention to your hunger and fullness cues, you can enjoy your favorite foods without overloading on calories.

Why It Works: A study published in the Journal of Behavioral Nutrition and Physical Activity found that mindful eating practices significantly reduce calorie intake and prevent binge eating.

By enjoying each bite and eating slowly, you give your brain time to signal when you're full, helping you stop before overeating.

Action Steps:

• Use Smaller Plates: Opt for smaller plates and bowls to naturally limit your portion sizes. This visual trick can help you feel satisfied with less food.
• Pre-Plate Your Portions: Instead of serving yourself multiple times, take a serving of each dish onto your plate. This helps you avoid piling on more food than necessary.
• Eat Slowly: Take your time to chew each bite thoroughly and enjoy the flavors. Aim to extend your meal over 20 minutes to give your body enough time to understand fullness.

2. Prioritize Protein-Rich Vegan Foods

Holiday Scenario: Holiday menus often feature high-carb, high-fat dishes that are delicious but calorie-dense.

Without enough protein, you'll reach for more snacks or high fat foods to stay full.

Strategy: Increase Protein Intake with Vegan Sources

Protein is essential for maintaining muscle mass, boosting metabolism, and keeping you feeling full longer.

Adding protein-rich vegan foods into your holiday meals can help manage hunger and prevent overeating.

 

Why It Works: Research published in the American Journal of Clinical Nutrition highlights that higher protein intake improves fullness and reduces overall calorie consumption.

Protein also supports muscle maintenance, which is crucial when indulging in festive treats.

Action Steps:

• Include High Protein Carbs: Add beans, lentils, and chickpeas to your holiday dishes. They’re versatile and can be used in everything from stews to salads. They also pack a mean protein punch even though they're carbs.
• Aim for Primary Proteins: Tofu. Tempeh. Seitan. These plant-based proteins are excellent substitutes in traditional dishes, giving you a nice texture and satisfying taste.
• Snack Smart: Keep protein-rich snacks like seitan chips, baked tofu, or lentil stew easily available to curb mid-meal hunger.

3. Stay Active with Festive Physical Activities

Holiday Scenario: Between shopping, cooking, and attending parties, finding time for exercise can be tough.

The temptation to skip workouts increases as the days get busier.

Strategy: Add Fun and Simple Workouts

Maintaining an active lifestyle during the holidays doesn’t mean hitting the gym harder.

Embrace festive activities that keep you moving and make exercise enjoyable.

Why It Works: A study in the Journal of Behavioral Medicine shows that doing fun physical activities increases consistency to exercise routines and helps manage weight effectively.

By making workouts fun, you’re more likely to stick with them.

Action Steps:

• Holiday Walks: Take a stroll around your neighborhood to enjoy holiday lights and fresh air. It’s a great way to stay active while soaking in the festive spirit.
• Simple strength workouts: Aim for a 4 x 4 workout. Choose 4 primary compound exercises like squats, deadlifts, bench press, or rows and do them for 4 sets for 8-12 reps with 70-90% intensity.
• Active Games: Add games like hide and seek, dancing, or playing tag with your kids or nephew/nieces to keep moving your body.

4. Hydrate Wisely with Low-Calorie Beverages

Holiday Scenario: Festive drinks like eggnog, spiced lattes, and sweet cocktails can add up quickly in calories.

It’s easy to forget about hydration with all these tasty drinks around you.

Strategy: Choose Low-Calorie, Hydrating Drinks

Staying hydrated is crucial for overall health and can help prevent overeating.

Aim for low-calorie drinks helps you not overconsume excess calories while keeping your body well-hydrated.

Why It Works: The American Journal of Clinical Nutrition reports that enough hydration is connected to improved metabolism and reduced appetite.

Drinking water before meals can also lead to lower calorie intake.

Action Steps:

• Water Infusions: Enhance your water with slices of citrus fruits, cucumbers, or fresh herbs like mint to make it more appealing without adding significant calories.
• Herbal Teas: Enjoy warm, caffeine-free herbal teas such as peppermint, chamomile, or ginger tea, which can be soothing and hydrating.
• Limit Sugary Drinks: Replace high-calorie beverages with sparkling water, herbal teas, or lemon water to keep your calorie intake in check.

5. Manage Stress with Mindfulness and Relaxation Techniques

Holiday Scenario: The hustle and bustle of the holiday season can lead to increased stress, which often triggers emotional eating and cravings for comfort foods.

Strategy: Incorporate Mindfulness and Relaxation Practices

Managing stress is essential for maintaining healthy eating habits.

Mindfulness and relaxation techniques can help you stay centered and make conscious food choices even during stressful times.

Why It Works: Studies published in Appetite and the Journal of the Academy of Nutrition and Dietetics show that mindfulness practices reduce stress-related eating and promote healthier eating behaviors.

Mindfulness helps you stay aware of your emotions and prevents them from dictating your food choices.

Action Steps:

• Practice Deep Breathing: Take a few minutes each day to practice deep breathing exercises. This can help reduce stress and improve your focus on mindful eating.
• Meditate: Incorporate short meditation sessions into your daily routine to maintain mental clarity and emotional balance.
• Take Breaks: During busy days, pause and take a moment to relax. Even a five-minute break can help reset your stress levels and prevent impulsive eating.

Structured Roadmap to a Healthy Holiday Season

Navigating the holiday season without gaining weight requires a blend of strategic planning and mindful choices.

Here’s a practical roadmap to help you stay on track while enjoying good vegan food:

1. Pre-Holiday Planning

• Set Realistic Goals: Define what you want to achieve during the holidays, whether it’s maintaining your weight, losing a few pounds, or simply eating healthier.
• Create a Meal Plan: Outline your meals and snacks in advance, focusing on balanced, nutrient-dense vegan options.
• Stock Up on Healthy Foods: Make sure your kitchen is stocked with protein-rich foods, whole grains, and plenty of fruits and vegetables.

2. During Holiday Gatherings

• Serve Smart Portions: Use smaller plates and pre-portion your servings to avoid overeating.
• Focus on Protein and Fiber: Prioritize dishes that are high in protein and fiber to keep you feeling full longer.
• Stay Active: Incorporate physical activities into your holiday routine, such as taking walks after meals or engaging in fun family games.

3. Mindful Eating Practices

• Eat Slowly: Take your time to enjoy each bite, which helps your body recognize fullness signals.
• Avoid Distractions: Focus on your meal without distractions like TV or smartphones to enhance mindfulness.
• Listen to Your Body: Pay attention to hunger and fullness cues, stopping when you’re satisfied, not stuffed.

4. Hydration and Beverage Choices

• Stay Hydrated: Drink plenty of water throughout the day to support metabolism and reduce unnecessary snacking.
• Choose Wisely: Aim for low-calorie beverages and limit sugary and alcoholic drinks.

5. Stress Management

• Incorporate Relaxation: Use mindfulness techniques to manage stress and prevent emotional eating.
• Prioritize Sleep: Make sure you’re getting enough restful sleep, as poor sleep can increase cravings and appetite.

Success starts the day before.

If you want to succeed with your health this holiday season, start preparing now.

Don't wait till the day off.

Now go enjoy your holidays.

From my family to yours, happy holidays!