How to control your cravings during the holiday season

The festive season is upon us – and with it comes the temptation of comfort food and indulgent drinks. It’s a time when it’s easy to overindulge, but with a little planning and self-knowledge, you can enjoy the pleasures of the season without compromising your health or nutritional goals.

Hunger vs Desire: How to Tell the Difference?

Before understanding how to control cravings, it is essential to distinguish between food and the desire to eat:

Hunger: Occurs hours after a meal and presents physical symptoms such as stomach rumbling, fatigue and headaches. It is non-specific and disappears with a nutritious drink.

Craving: A specific appetite, such as for sweets or fatty foods, usually associated with emotional or psychological factors. It is not a reflection of what your body needs, but rather of what your mind desires.

Knowing how to recognize these signals is the first step to controlling your desires safely.

What causes feeding failures?

Cravings aren’t just about hunger; there are other factors at play. Here are the basics and how to deal with them:

Mood and Stress: Anxiety, stress and low serotonin levels lead to cravings for carbohydrates and calories. These foods stimulate the release of serotonin, providing a temporary feeling of well-being.

Tip: Try stress management techniques such as exercise, meditation or supplements that promote relaxation.

Lack of sleep: Sleep regulates the hormones that control appetite. Poor nights of sleep cause the body to seek energy from food.

Tip: Create a consistent sleep routine and, if necessary, look for supplements that help regulate your sleep cycle.

Nutritional Deficiency: Too much or too little deficiencies may indicate a lack of nutrients such as magnesium, iron or B vitamins.

Tip: Get tested for deficiencies and incorporate nutrient-rich foods into your diet.

Dehydration: It is often confused with hunger.

Tip: Stay hydrated by drinking at least 8 glasses of water a day.

Tips to avoid overdoing it at festivals

1. Avoid arriving hungry at parties : Have a healthy snack before you leave to avoid overindulging.
2. Swap carbohydrates for fiber and protein : These nutrients provide greater satiety.
3. Hydrate : Start with a glass of water before attacking the snacks.
4. Recognize emotional triggers : If a craving arises, distract yourself with another activity, such as taking a walk or taking a breather.
5. Set limits : Help yourself once and enjoy it slowly, without going back for more.

With these strategies, you can enjoy the delights of the holidays without letting your cravings control you. Balancing pleasure and self-control is key to starting the new year healthier and happier!