The holidays are hard and overeating and binging happen a lot. Here are ways to overcome any guilt you have from the holiday overeating and start fresh and new in the New Year.

There are so many expectations and traditions that revolve around food. Traditions like the famous fudge you make every Christmas. The holiday dinner with cranberry sauce, turkey, and mashed potatoes. How did that go? Did you overeat? It’s easy when you’re in a social gathering with family who expect you to eat plenty. Or were your holiday meals eaten at home in a small setting, just with a few people or even by yourself? Either way, food can be hard during the holidays.

Method to manage binge eating

For me personally, I overate. Old me would have punished myself with calorie counting and overexercising the next day. Same for my clients. But now my clients and I know how to handle a binge/overeating session and not fall into the binge-punishment cycle that repeats over and over again. We address the overeating and reduce future overeating sessions with my 3 pillar method, the BAM method. BAM stands for Balanced, Acknowledge and Mindfulness.  Here are 3 tips from the BAM method for you to reduce overeating sessions 

Tips to Curb Bingeing

1. Continue eating your meals. Skipping your next meal will throw your blood sugar levels off and make you overeat again later on. It’s better to eat something (a light meal, a snack) at your regular meal time.
2. Acknowledge that you overate. Don’t judge, don’t blame, just acknowledge that you ate more than you would have liked to.
3. Be inquisitive. Ask yourself why you overate. Were you famished because you skipped breakfast and lunch so you could eat a bigger dinner? Were you stressed cause your mom kept side eyeing your plate?  Or were you so tired of trying to eat healthy and always messing up. My clients used to think, ‘What’s the point of eating healthy when I’m just going to mess up again?’. Identifying what you were thinking and feeling in your body can help identify triggers that lead to overeating.

These 3 tips help me and my clients curb future overeating sessions and help us reach our nutrition goals. Remember these 3 tips for the next binge/overeating session you have. Let me know how it goes.

And if you’re curious about the BAM method and how it curbs overeating for my clients and I, follow this blog for more.

Take care,

Maria