November 15, 2025

How to Not Overeat This Holiday Season

The holidays make it so easy to overeat. I walk into a room and suddenly there are cookies on the counter, cheesy dips on the table, chocolates in a bowl, and a big dinner waiting in the kitchen. It is fun, it is comforting, and it is part of the season. Still, I know how sluggish and uncomfortable I feel when I go overboard, so I try to set myself up for success before I even pick up a plate.

One thing that helps me is eating a real meal before I go to a party. If I show up starving, everything looks ten times better and I lose all sense of portion control. A small, balanced meal with protein, fiber, and water keeps me steady. I can still enjoy the food at the event, I just start from a calm place instead of a desperate one. It makes a huge difference.

I also like to scan the food table before putting anything on my plate. When I jump right in, I end up piling on things I do not even love. Instead, I take a moment to look around, choose what actually sounds good, and skip the things that are just fillers. It feels like a small choice, but it helps me enjoy what I pick instead of mindlessly eating everything I see.


Portion size is another thing I watch. I remind myself that I can always go back for more. When I start with a smaller plate or smaller servings, I get to taste everything without overeating right away. Most of the time, I realize that one small plate is enough and I do not need round two. If I truly want more, then I let myself have it. I just make that decision intentionally.

I also drink more water during the holidays. Thirst can feel like hunger, and when I am dehydrated, I tend to snack constantly. A glass of water before eating slows me down. I feel more in control, and my stomach gets the chance to tell my brain whether I am hungry or just grazing out of habit.

Another trick I use is stepping away from the food table. If I stand next to it, I nibble the entire time. If I move to another room, I have fewer temptations in arm’s reach. It is easier to focus on conversations, laughter, and the people I love rather than going back for one more bite that I do not even need.

Most importantly, I remind myself that holiday eating is not about perfection. I do not beat myself up if I indulge in dessert or have a bigger plate than planned. I simply try to stay mindful. When I slow down, enjoy every bite, and listen to my body, I feel satisfied without getting uncomfortably full.

The holidays are meant to be enjoyed. With a little awareness and a few simple habits, I can savor the season, enjoy the treats I love, and still feel good afterward.