It can be hard to resist the temptations that arise during the holidays. The holidays are FUN and the perfect time to relax with family and friends, so why not have seconds at dinner, or have that piece of pie for breakfast, or finish that bottle of wine instead of stopping at one glass? It's easy to say, "Eh, it's the holidays, YOLO!" But living by this mantra can be detrimental to your health and fitness goals. The good news is, there are strategies to help you enjoy this season's indulgences without overdoing it!

1. Practice Self Care. Rest, exercise, and stress management are essential components of a healthy life, and when ignored, it's easy to turn to foods high in sugar and fat as a way to manage one's energy and emotions. The fact is, stress increases cortisol, a hormone that increases appetite levels. Therefore, being stressed can lead to increased hunger, overeating, and, ultimately, weight gain. By making a conscious effort to practice self-care by reducing stress, you can help prevent overeating.

Holiday Tip: Maintain a regular sleep and exercise schedule, and find a buddy to keep you accountable during this busy season. Manage stress by listening to music, gardening, practicing yoga, meditation, exercise, and breathing techniques.

2. Minimize Distractions. From scrolling through your Facebook feed during lunch or eating popcorn while watching your favorite TV show, being distracted during mealtime causes you to overeat. Distracted eating can also cause you to eat more food later in the day because you do not realize or remember what you consumed.

Holiday Tip: Make an intention to unplug from phones, computers, and other reading materials (aka magazines), so you can tune in to your body and the food you are eating.

3. Understand Your Triggers. Empower yourself for success by understanding what foods or situations might increase your risk to overeat or binge. Simply understanding your struggles can help prevent, or at least reduce, the frequency of overeating episodes.

Holiday Tip: Remove temptation from your fridge, pantry, or office stash. Share your goals with someone close to you, and make a conscious effort not to bring leftover foods home that are tempting.

4. Journal. Use a food and mood diary to help identify patterns and triggers around overeating. Record what you ate, who you were with, how you felt before you ate, how you felt during the meal, and how you felt after. Over time, you can reflect and see what food or situations might trigger a binge episode.

Holiday Tip: Practice identifying the emotion before eating your feelings. Were you hungry? Anxious? Angry? Lonely? Tired? Bored? Embarrassed? While it can be uncomfortable to sit through and feel your feelings, it can also be powerful to realize that the emotions will pass. Food is only a temporary fix to your feelings.

5. Eat on a regular schedule. Avoid the temptation to save up your calories by not eating all day, so you can indulge in dinner or party foods. Waiting to eat until you are starving only leads to overeating! Eating well-balanced meals and snacks regularly helps stabilize blood sugars and hunger levels, ultimately empowering you to not overeat later in the day.

Holiday Tip: Aim to fuel and nourish your body regularly by incorporating plant-based fats, lean protein, and high fiber foods at meals and snacks.

If you struggle with overeating, the holiday season can be particularly challenging. While the tips listed above are an excellent place to start, they are just the beginning. Schedule a session with one of our Certified Personal Trainers to work on specific strategies for you, empowering you for a healthy and happy holiday and beyond!