Starting the new year often brings a familiar challenge: overeating. Some people fast through the day in anticipation of a festive dinner, hoping to control portions later. That tactic usually backfires. A physician and nutritionist from Novabiom explains that long stretches without meals and sudden, intense hunger can drive people to eat more than planned.
During celebrations, a table laden with dishes creates a strong lure that can overwhelm even those who typically practice restraint. The expert notes that a generous feast invites a tug-of-war between appetite and self-control and encourages guests to aim for more balanced eating instead of waiting for a dramatic finale that frequently ends in regret.
Overeating can lead to physical discomfort. People may feel slowed by the day, less active, and less mentally sharp. Drowsiness can follow, making it harder to stay alert and engaged. The shift happens because the body diverts blood flow toward the digestive system, leaving the brain and other organs with fewer nutrients and oxygen to perform at their best. This change can dull thinking and mood.
Digestive strain from excessive intake also brings bloating and slower digestion. The mood at the table can shift, turning a festive moment into fatigue. The expert warns that a heavy meal can sour the experience, especially when the body struggles to process a large amount of food all at once.
At the core of any New Year gathering is timing. The brain sends signals of fullness, but interpreting them accurately becomes tricky after a long day of hunger. For example, if someone has skipped meals for most of the day and eats late, they may finish their plate quickly while still feeling hungry or uncomfortably full. Subtle cues help: the initial rush of strong taste can fade, the pace of eating slows as fullness grows, and conversations tend to become more relaxed when satisfaction is reached. These signs point to a natural stopping point before indulgence goes too far.
When true fullness arrives, stepping away from the table can help prevent overeating. If a person feels light and energized after a meal, that usually signals appropriate intake. Prolonged sitting can dull stomach receptors, while changing posture can reactivate those signals and aid in judging fullness more accurately. If conversations are ongoing, it may be a good moment to rise, reassess, and pace oneself for the rest of the evening.
Another practical tip is to avoid cooking huge quantities of food. Childhood beliefs that not eating enough shows respect or politeness can mislead holiday behavior. By keeping portions modest and offering variety, a table remains inviting without encouraging excess. If restraint feels tough, reducing alcohol intake is wise, since alcohol can amplify overeating.
If overeating happens despite best efforts, a brief pause followed by light activity can help. A 20 to 30 minute outdoor walk can boost metabolism and aid digestion, while intense exercise or dancing right after a heavy meal is discouraged. Sipping water gradually supports the digestive system. If discomfort persists, consulting a healthcare professional for guidance on gentle relief options is sensible. These practices align with a practical, health-minded approach to enjoying holiday meals without losing control.
Other health professionals have cautioned about dietary choices that influence pancreatic health and overall digestion, underscoring the value of balanced meals during festive seasons. The overarching message remains clear: celebrate with moderation and mindfulness, rather than letting the moment drive overeating. [Evidence: Novabiom clinical insights, attribution: Novabiom physician].