How to not overeat during the holiday season

By Sheah Rarback Special to the Miami Herald

November 26, 2025 9:55 AM

I want to assist you in controlling your shemomechama during the upcoming holiday season. You probably don’t know what this word means, but I guarantee you that you, and everyone else you know, has experienced this condition.

Shemomechama is a commonly used word in Georgian (the country). It means to keep on eating, even though you are full, because the food is delicious. Eating delicious food is one of my favorite activities, but most of us don’t feel great if we over eat. There are so many shemomechama opportunities during the holiday season sthat a few strategies can help you feel more comfortable after a meal.

Stay mindful

Enjoy the appearance and aroma of the food before making your dining choices. Focus on chewing and savoring the flavor of every mouthful. Eat what you love and don’t feel pressure to finish when full.

Start a meal with salad

This boosts intake of healthy vegetables and leads to satiation with a reasonable amount of food.

Don’t meal time multitask

Stop eating when having a dinner conversation. No talking with your mouth full. Enjoying the company of those around you is a great way to slow down eating and allow the message of fullness to travel from your stomach to your brain.

Step away from the food and snack bowls

Fill your small plate and find your spot. Standing near the food leads to mindless munching.

Watch the beverages

Not only do mixed drinks have calories they are known to replace common sense with a sense of abandon. Have a club soda with a twist between the cocktails.

Don’t show up starving

Eat a light snack before an event. Going to a party on an empty stomach is a path to overeating.

Don’t eat food just because it’s there

Survey a food buffet before making selections. Choose and eat what you enjoy. No need to clean your plate. Notice I didn’t say not to eat something you want. The message is to go slow, savor and recognize when you are satisfied. And of course enjoy.

Sheah Rarback, MS, is a dietitian nutritionist in private practice in Miami.