Diwali 2025: Mindful eating tips to avoid weight gain during festive season

A large-scale study conducted in America found that adults gain modest weight over holiday seasons. This is partly because festivals are full of delicious feasts, which becomes especially irresistible when we’re close to loved ones. In India, Diwali comes with a grand celebration, and this festival would feel incomplete without sweets and traditional foods that remind us of childhood. Research conducted by the New England Journal of Medicine shows that holiday gains tend to be small, but can accumulate if repeated annually. This makes it all the more important to practice mindful eating to avoid weight gain for a long-term perspective.

However, you don’t have to feel guilty for eating your favorite kaju katli. Mindful eating doesn’t mean one needs to miss out on their favorite foods, it is more about the quantity of it. Simply put, mindful eating is paying attention to the “experience of eating”, rather than “eating to feel full”. NIH controlled trial suggest this practice can effectively reduce short-term intake and emotional/binge eating.

Mindful eating tips for Diwali

• Consume fiber or protein before desserts

Studies show pre-loading with protein or high-fiber foods decreases overall calorie intake during meals.
Before reaching out for sweets, have roasted chana, paneer or fry fruits. These may help, as fiber-rich food promotes fullness.

• Hydrate before meals

In the midst of festive lights, don’t forget to drink water, as hydration is a powerful hack that can give a feeling of fullness and even prevents overeating.
Drink a glass of water before you start eating those savoury pakoras.

• Pause and decide whether you want to eat

This is one of the most effective ways to eat mindfully. Research suggests short mindful pause increases awareness of hunger or fullness.
To practice, take deep breaths before picking up snacks and ask yourself whether you’re actually hungry or not. The pause will give your brain enough time to decide.

• Use smaller plates for festive foods

An NIH study highlights that smaller plates manage portion sizes and prevent overeating. Serving mithai and snacks in small plates and bowls can influence portion size.

• Eat without screens and distractions

Studies are evident that distraction increases bite rate and total intake. It would be beneficial if you’re away from phones or TV screens. Instead, sit with your loved ones and eat while chit-chatting with them.

• Maintain usual physical activity

The Diwali break is like a leisure time for many. In between family gatherings and celebrations, where eating windows increases, the usual exercise schedule gets neglected. This increases the chances of weight gain. So, sticking to the usual fitness routine is a big takeaway to manage weight without any extra efforts.

These tips are not intended to invite an approach that kills the festive vibe. Diwali is an annual celebration, and for most, one of the very few occasions to celebrate time with loved ones. Staying healthy and keeping the family healthy is a way to cherish memories even more. So, this Diwali don’t forget that a few easy efforts can go a long way for a healthier, happier life!