6 Ways To Manage Your Binge Eating This Holiday Season


The holiday season comes with its fair share of celebrations, renewed emotions, and, sometimes, an enormous appetite. Keeping your eating habits in check during this period can often seem like an uphill task, especially with the hustle and bustle involved. Thus, it’s highly likely that everyone —yes, you and us— are likely to binge on the delicacies during this period.

But before we discuss this any further, you should know that binging is not the same as the feeling you get when you overeat. 

According to Rachel Evans, a psychologist specializing in eating disorder recovery, the difference between binging and that feeling of being overfed is that: binging is consuming a portion of food significantly more than what most people would eat within that same period. Another critical trademark of binging is that you lack the ability or control to stop eating. 

The good news is, we’ve all been there, and now there are many ways of curbing the urge to eat with no end in sight. Here are six tips to help you manage your binge eating this holiday.

Get Professional Help

Getting a therapist, psychologist or psychiatrist can help you redesign your thoughts about food and nutrition. Therapy can help you view food as a source of nutrients, not an emotion-suppressing solution. Talking to a dietician can help you fully understand why cravings, appetite, and eating issues occur. 

Create a Holiday Eating Plan

You can curb binge eating by planning your holiday meals with a professional, such as a dietician. You can discuss foods you are likely to see, how you will limit your portion, and how to stop eating when you should. 

Don’t Deprive Yourself

Treat yourself to a reasonable amount of delicacies during this period. Avoiding every treat or delicacy will only make you crave them more, which will lead to a likelihood of binging on the delicacies. In cases where you need help staying on track while enjoying holiday meals, seek help from a professional. 

Eat Slowly

Ensure that you take small bites and chew slowly. You tend to fill your stomach more when you wolf down your plate of food in mere seconds. Also, when your plate is empty, get up and walk away from the table before you can refill it. 

Be Careful about What You Drink

Drinking calories may trigger binge eating. For instance, consuming alcohol may boost your appetite and cause you to binge on your food. Therefore, you should also keep your glass in check. Drink alcohol-free drinks and other non-alcoholic drinks that don’t store hunger. 

Find Healthy Distractions

The best way to cure addiction is to replace that addiction with something else. Instead of reaching for that second plate, why don’t you go for a walk? Or walk the dog? It’s essential to always have a healthy distraction from binging.

Seconds Are Not The Best

In conclusion, always remember that the frisson you eat is to nourish your body with the needed nutrients, and not fill your body with substances. Every time, you need to. Remind yourself that it’s quality over quantity. Regardless, all this may sound like a walk in the park, but it is not. Regardless of what happens, always strive for consistency and discipline. With time, your body will adjust to your newfound routine.