Overeating at Holiday Parties: 10 Healthy Ways To Eat, Drink, and Be Merry!

The holidays are here again, and with them come parties, gatherings, and a host of people wanting you to share in some holiday cheer.

After another long year in this crazy world we live in, kicking back and celebrating is more than OK!

But, during the holidays, temptations are endless, and overindulging and overeating can happen in the blink of an eye, sometimes without you even realizing it.

This is especially true when it comes to holiday parties, which often feature an abundance of tempting treats and festive dishes that can make it challenging to resist overeating.

Remember that moderation and mindfulness are the keys to enjoying the festivities without going overboard on calories. However, you can enjoy the festivities without going overboard with a few strategies and mindful choices.

The holiday season doesn't have to consist of being bloated, feeling guilty, and waiting for that New Year's resolution to do something about it.

Stay fit and avoid that dreaded holiday weight gain with the 10 easy tips we lay out below!

But before we get into all that, check out this video that shows you what to do the day before, the day of, and the day after a big meal.

10 Ways To Avoid Overindulging and Overeating at Holiday Parties

1. Don't Go To Parties Hungry

Eat before you attend holiday get-togethers so you're not tempted to overindulge in foods that aren't on your list of healthy options. While you can still enjoy “party food,” have a light snack ahead of time so you can eat lighter and avoid splurging on junk when hanging with family and friends.

2. Limit Or Avoid Alcohol

This holiday season spread holiday cheer in other ways besides drinking alcohol. Too much alcohol can lead to poor choices, which often involve food. If you do imbibe, try to limit yourself to a drink or two, and make sure they're not packed with unhealthy mixers (we're looking at you, eggnog).

3. Focus On The Right Foods

Many holiday parties are loaded with high-carb foods, but limiting or avoiding refined carbohydrates is important to avoid packing on holiday pounds. Stay away from the chips and salty snacks and gravitate towards the veggie try — just don't drown everything in ranch dressing!

When possible, focus on healthy protein foods. Protein keeps your metabolism high and helps you feel fuller with fewer calories. Shrimp cocktail, olives, smoked salmon, and nuts are often holiday party staples that you can choose from. If you're hosting or bringing a dish, check out these high-protein party food ideas.

4. Stay Hydrated

The simplest and often most overlooked aspect of being healthy is simply drinking more water. Water can naturally suppress your appetite and stimulate your metabolism. Grabbing water instead of a soda or beer can save you hundreds of calories.

5. Choose Smaller Plate Sizes

Rather than filling a large dinner, choose smaller plates and smaller portion sizes. Smaller plates and portions encourage you to eat slowly and avoid consuming excess calories. It also means you can avoid feeling pressure to eat food left over on your plate that you're too full to finish.

Learn how to regulate your portion sizes with our Perfect Plate method!

6. Be Mindful of Emotional Eating

When you eat holiday foods, are you doing so because you're truly hungry, because you feel anxious at large holiday gatherings, or because you see and are around delicious-smelling meals?

Be mindful of why you're eating or drinking high-calorie items so you can consume foods based on your body's hunger cues, not because of external senses, social activities, or emotions.

Even if you get distracted by talking with family and friends, do your best to pay attention to your body's satiety cues so you can stop eating as soon as you feel full.

7. Don't Hang Out By the Food Table

If you see and smell food, you're more likely to eat it, even if you're not truly hungry. Therefore, avoid hanging out by the food table at holiday parties whenever possible.

Unless you're getting ready to sit down for a holiday meal, out of sight, out of mind is best so you can avoid continuous grazing during holiday festivities.

8. Surround Yourself With Like-Minded Friends

Chances are, if you're hanging out with like-minded friends who prioritize health, nutrition, and fitness, you won't have to try as hard to eat the right foods at holiday parties.

Recruit family and friends to join your health and fitness journey and hang with peers who share your interests and lifestyle habits!

9. Eat Meals Slowly

Eating too fast is the main contributor to overindulging at holiday meals and parties. Slow down when it comes to eating and drinking alcohol this holiday season.

Take time to enjoy your food and the conversations with family and friends to avoid eating too quickly.

If you have a difficult time eating slowly, start with a small plate and smaller portion sizes. Take a break from eating after finishing the first course before deciding whether to return for seconds.

10. Don't Be Too Hard On Yourself

If you have an off-diet day now and then this holiday season, don't be too hard on yourself. Just continue on with your regular exercise routine, keep your body moving as much as you can, and get back on track with your healthy eating habits the next day.

You don't have to follow a perfect diet plan to maintain an ideal body weight and stay fit.

If you have foods you love that aren't so great for a nutritious meal plan, don't feel bad about including them in small amounts in your holiday routine. Stay active, and don't overindulge! Moderation is key when enjoying holiday cheer!

Want to stay on track through the holidays? Check out this December workout plan!

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on avoiding overindulging and overeating at holiday parties.