My Emotional Eater’s Guide to Surviving Holiday Parties
Holiday parties never used to be fun for me. At first, I’d get excited upon receiving an invite, since it meant a chance to see friends and family in a fun and festive setting. But my excitement would quickly turn to fear. I’d start to worry about all the food that would be there. The delicious desserts, the hot appetizers…I’d start calorie counting in my head and calculating if it was possible to lose 10 pounds before the party. This, of course, would begin yet another yo-yo diet of restricting my food and obsessing over calories.
The day of the party, I’d already feel defeated, as my impossible goal of dropping a dress size in a matter of days hadn’t been reached. I’d nervously tug at the outfit I’d switched 5 times, trying to find something that looked flattering and hid my extra weight. I’d strategically eat very little throughout the day, knowing I’d HAVE to indulge in whatever goodies I’d been staying away from in preparation. I’d get to the party and of course, lose control with my eating, going back for seconds and thirds while shamefully trying to hide the fact that I was indulging at all.
The holidays are a tough time for emotional eaters. There’s chocolate and candy, drinks and desserts ̶ so many food just waiting and calling out at us. Holiday parties can be a challenge, where overeating and bingeing seems to be the norm.
But the good news is there are ways to work through it. I don’t stress out about the holidays as much as I used to. I’ve learned how to get through the parties with a few thoughtful changes to my mindset and behaviour. YOU can get through the parties too! Here are some steps to get you started.
EMOTIONAL EATING GUIDE - EAT THE FOOD YOU WANT TO eat
1. Don’t starve yourself beforehand
Mathematically, it may make sense to save your calories for later. But your body doesn’t understand when you do this. Instead of being able to save all its energy until a certain time, your body needs energy throughout the day to function properly. This means eating routine meals to balance your blood sugar which helps to prevent binge eating. When you starve yourself beforehand, you’ll end up overeating and likely won’t feel great as a result. Instead of trying to save your calories for later, eat as you normally would throughout the day before a holiday party.
2. Eat the food you want
This brings up the next tip: don’t deprive yourself of eating what you’d like at the party. If you want to eat the peanut brittle and a fudge brownie, eat it! Just eat it slowly and enjoy each bite, noticing the taste, texture, and smell of the food. When you pay attention to what you’re eating, you’ll enjoy it a whole lot more than if you just start shoveling food in your mouth because you were feeling deprived.
If you struggle with binge eating, DO NOT restrict your food. Allow yourself to eat what you enjoy. A good rule of thumb is if you’d rate the food an 8/10 or more, than let yourself have it. Don’t load up on every dessert. Pick a few that look the absolute best and then enjoy!
emotional eating guide - focus on the holiday
3. Focus on the holiday
It’s easy to get caught up in the glittering affair of the holiday. The lights, décor, fashion and makeup you see advertised to you is about making money, not about the holiday itself. When you’re going to a holiday party, remind yourself why you’re going. To connect with friends and family? To celebrate tradition? What do the holidays really mean to you? Yes, the food and drinks can be great fun, but the real reason you’re there isn’t to eat all the food. Focus on being present and connecting with others during this special time of year!
4. Eat until you’re satisfied, not full
If you practice mindful eating, then you know there’s a point where you feel satisfied with what you’ve eaten before you feel FULL. Typically, when we start to feel full or “stuffed”, we’ve already over done it. If overeating is a struggle for you, make sure to eat slowly and take a rest between bites. Before going for seconds, drink some water and wait 15 minutes. If you’re still hungry after that time, then by all means, have some more! But chances are, you may find you aren’t hungry after all when that time is up. This practice gives your stomach and brain a chance to talk to each other once you’ve eaten to send the signal that you’re satisfied with your meal.
emotional eating guide - respect your body
5. Respect your body
Restricting your food and starving yourself isn’t respectful to your body. Taking care of your body is. So, before you head out to your holiday soiree, do a quick body scan and see if there’s anything you need to take care of yourself. Are you already starving? Have a quick snack so that you don’t binge when you get there. Thirsty? Grab a water bottle and take it with you. Respecting your body means taking care of it, including how and what you eat. When you hit the buffet, aim for a balance of healthy choices and your favorite treats. This is a great way to show your body respect. You’re giving it both it’s wants AND needs!
6. Wear something comfortable
Today’s culture teaches you to dress to impress, and diet culture tells you need to lose weight to look good in that dress. Both are faulty mindsets. You don’t need to squeeze into a little black dress or drop a dress size in 5 days. Instead of putting added pressure on yourself, wear something that’s comfortable. You won’t have a good time if you feel uncomfortable or restricted in what you’re wearing. Don’t worry about anyone else – just dress for you!
emotional eating guide - happy holidays