With Halloween on Thursday and Thanksgiving just around the corner, a weight loss coach in Wisconsin is sharing four tips for sledding through the stressful holiday eating season.
Amber Clemens — a self-described “former lifelong eater” who says she lost 160 pounds from 2018 to 2020 and kept it off — recommends focusing on moderation in your daily life, slowing down when you eat, de-emphasize holiday foods and forgive yourself. for sliding.
Focus on moderation
“When I was trying to heal my relationship with food and overcome overeating, I thought I just couldn’t have the things that were triggers for me around me or it would automatically lead to a binge,” Clemens said in a comment. TikTok last week.
She revealed that one of her biggest triggers is sweets – and she’s not alone. The average American is believed to consume about 3.4 pounds of candy on Halloween.
“Ultimately, the biggest thing that helped me,” Clemens continued, “was to start incorporating those things every day, or at least regularly.”
Instead of denying herself, she began planning sweets into her day until the “food noise” in her head dissipated.
Slow down when eating
“I used to eat so fast because I felt ashamed of almost anything I would eat,” Clemens said. “What would happen is that I wasn’t giving my body time to realize that I was getting full, or at least comfortably, and I would just overeat before I knew it.”
Health experts also suggest eating more mindfully.
A 2013 study reported that average calorie intake dropped by 9.5% when pizza was chewed 1.5 times more than usual and 14.8% when twice as much was chewed.
Research from China found that 40 chews per 10 gram bite of food is optimal.
“The food isn’t going anywhere,” Clemens reminded her 922,300 followers on TikTok. “Slow down. Try and listen to your body and try to stop before you overeat.”
De-emphasize holiday foods
“I want you to remember that these foods are nothing special, and in reality, we could probably have any of these foods that we really wanted at any time of the year,” Clemens said.
“So yeah, enjoy them,” she said of the holiday recipes. “But remember, you can have them again.”
Forgive yourself
“Progress is not linear,” Clemens declared. “It’s okay if you make mistakes—forgive yourself, move on, and we’ll try again tomorrow.”
In another video this month, Clemens noted that overeating on a day like Halloween, Thanksgiving or Christmas won’t derail your weight loss goals.
“These few and far between days are not where all your progress is made or broken,” she reiterated.
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