5 Myths About Binging During The Holidays

Do you feel like every year, no matter what you do or how many "rules" you give yourself around food, you just can't seem to keep yourself from eating a whole tray of cookies?...or a whole pumpkin pie?...or a whole (_insert your favorite dish here_). If you're struggling with feeling anxious about binging during the holidays this year, I hope this post helps. There are a lot of misconceptions about how to feel in control around food in general, but especially at this time of year. That's why I wanted to share the top 5 myths about binging during the holidays.

MYTH #1: I shouldn't eat before a big holiday meal.

The thought for a lot of people is that they should skip breakfast and even eat just a tiny bit for lunch on the day of a big meal so that they can "save calories" for that big meal. But we know that not eating throughout the day or going an extended period of time without eating sets you up to binge and, overall, feel out of control around food.So, instead, honor your hunger as usual. Wake up and have breakfast, getting something carby, some fat, some protein, in your meal. My favorite breakfast on a holiday is some scrambled eggs, bacon, and a cinnamon roll! Then, depending on what time your big meal is, have lunch. We usually have our big meal around 3 or 4, so lunch for me is oftentimes more like appetizers. I love something like cheese, crackers, some cured meat, olives. You want to honor your hunger in a way that doesn't leave you starving but also with the knowledge that a big meal is happening. But the big thing is, skipping meals altogether and not eating or not eating enough so that you're absolutely famished by the time it's "time" to eat will make you feel out of control and it'll be easier to overeat. 

MYTH #2: More rules = more control.

The second myth that a lot of women believe is that more rules equal feeling more control. Rules around food make us feel safe. When we say things like, "I'll only eat dessert on the weekends" and "I won't eat after 7." We believe rules will help us feel more control around food, that it'll keep us from eating something "bad" or eating too much.But, want to know the crazy thing? Rules actually lead you to feeling LESS in control around food! That's right! Rules lead your body into thinking that there's a shortage of food. And in that case, when food's around it thinks, "I better make the most of this time before there isn't any food left (aka you go back to having food rules)".So flip that around and go into the holidays committing to no rules. I know that may sound scary, but trust me. Rules with food aren't helping you...they're hurting you.Instead, give yourself full permission to enjoy food this holiday season. Use your hunger and fullness cues as a guide for how to eat. Even if it's after 7 PM, and you're hungry you should eat. Consciously tell yourself that you can enjoy cookies during the weekday. Going into the holidays with a mindset of plenty versus a minset of scarcity will confirm with your body that it has nothing to worry about, that there's no risk of starving (I know it sounds dramatic, but trust me, this is how our bodies respond!). 

MYTH #3: Feeling full means I did something wrong.

The third myth is that feeling full means you did something wrong. There is absolutely nothing wrong with feeling full. In fact, part of normal eating means there are times where you'll decide to eat and get even a little past fullness. You may even feel a little uncomfortable. What I want you to remember is that there's nothing wrong with this. I love what Ellyn Satter says about "normal eating"...Normal eating is overeating at times, and feeling stuffed and uncomfortable as well as undereating at times and wishing you had more.

Normalizing the fact that sometimes we overeat takes away the guilt. And not feeling guilty takes away your tendency to "make up for" a day of overeating by restricting which sets you up for the binge-restrict cycle. Instead, if you do eat to where you feel a little uncomfortably full, give yourself grace, knowing that fullness will pass. A couple of things that may help you feel better, though, is getting outside and moving your body, getting in more comfortable clothing, and drinking water. But ultimately, don't beat yourself up for feeling full or overly full.

MYTH #4: I have to do a diet or cleanse in January.

It's become the norm to go on a diet or cleanse in January. In fact, it's almost something that people find comradery and community around. But one thing I recommend to feel more calm around food during the holidays is making up your mind to not go on a diet in January. The reason why this is so important even now is that, with knowing that food won't be restricted in January, that the things you're able to eat right now won't change, you're able to relax a lot more around food. Food becomes, just food! It's not something that is so special right now (even though it is, obviously, special) because this is the last time you'll get to enjoy food for a while. 

MYTH #5: The foods you have right now can only be enjoyed during the holidays.

Again, not true! Even though you probably won't want sweet potato casserole in the summertime (maybe you would), you can still make it right!? Thinking about the foods right now as foods that you could eat year round takes away the "scarcity mindset" that can lead to overeating at this time of year. Ok,  just for fun, if there was one seasonal food right now that you'd make during another time of year, what would it be?Ok! These are the 5 most common myths around feeling calm and not binging around the holidays. If feeling calm around food during the holidays sounds like something you want to learn more about, I have a free download all about intuitive eating called, "Intuitive Eating Playbook" which you can get here!