5 tips to prevent overeating over the New Year holidays

There is a term called ' New Year's weight gain ,' as people tend to overeat during the New Year holidays. Researchers from Central Queensland University explain how to prevent overeating during the holidays.

You could be stress eating these holidays – or eating your way to stress. 5 tips for the table
https://theconversation.com/you-could-be-stress-eating-these-holidays-or-eating-your-way-to-stress-5-tips-for-the-table-244156

Most overeating is caused by stress. When the human body feels stress, the secretion of cortisol and insulin increases rapidly, and sugar, which provides energy to move the body, is stored as fat instead of being consumed. Cortisol also suppresses the secretion of serotonin, which suppresses appetite. This creates a vicious cycle in which the body lacks sugar to move, and continues to eat to replenish the sugar.

Although stress eating can help relieve stress while you're eating, in the long term it can lead to obesity, heart disease, diabetes, and other health problems. It can also lead to worsening depression and poor mental health. Researchers offer these five tips to help you avoid stress eating:

1. Eat slowly
Eating slowly gives your brain time to recognize the signals from your stomach, making you feel fuller . It's also a good idea to chew your food thoroughly and place your plate on the table after each bite.

◆2: Eat at the same time as usual
Even if you eat more than usual, eating at the same times as your regular meals will keep your body's response to food the same.

3. Maintain good sleep and exercise habits
Even if you increase the amount of food you eat or eat different types of foods, it's important to continue your normal activities, like sleeping and exercising.

4. Drink plenty of water
Staying hydrated not only improves your bodily functions, it also reduces hunger, and when your brain receives the message that something is in your stomach, it temporarily suppresses hunger.

◆5: Don't restrict your meals before or after
If you have a day where you plan to eat a lot, you may be inclined to restrict the amount of food you eat the day before or the day after. However, excessive restriction of food intake may worsen stress and lead to further overeating. For this reason, it is recommended that you eat your normal amount the day before and the day after.

The researchers also recommend ways to reduce stress during the holidays, such as 'viewing family get-togethers as energizing, positive events rather than negative ones,' 'treating yourself kindly as you would treat others,' and 'engaging in fun activities like crafts or exercise.'