When we think of Thanksgiving, the first thing we tend to think of is the food. This holiday is probably one of the most food focused one we have. It’s pretty much implied that we’re going to overeat and way overindulge on Thanksgiving, isn’t it? But, that doesn’t mean it’s inevitable. There are some simple ways you can avoid overindulging this Thanksgiving.
We know there’s going to be so many different varieties of foods and we won’t want to miss out on trying them all, do we? But, it also doesn’t feel so good to be overly stuffed and feeling like we way over did it either. So, keep reading if you want some simple strategies to prevent overindulging this Thanksgiving and still enjoy the holiday.
Plan Ahead
Let’s start with what you can do ahead of time when it comes to Thanksgiving dinner. If you’re worried about the excess calories you’ll be consuming that day, you can try to balance that out by eating a little lighter the few days before the big feast. But, I don’t recommend you starve yourself ahead of time. Feeling overly hungry before the big meal will just make you want to eat more to make up for it.
The day of Thanksgiving, as with any other day, think about balancing out your plate with different types of foods. You’ll want to make sure you’re still getting the macronutrients you need, not just calories. By balancing out your plate, you’ll feel more satisfied and less likely to overeat. Start with the higher nutrient foods first, so you won’t be as hungry when it comes to eating the foods that are more for fun than fuel.
It’s also important not to try to just wing it once you get there. Be mindful of what and how much you’re going to eat ahead of time. Don’t tell yourself you’re not allowed to have any desserts if that’s an unrealistic goal. Telling yourself that something is off limits is only going to make you want it more. Instead, think about which fun foods you really enjoy and plan to eat a small portion of these foods. Having a practical limit is a lot more helpful than trying to avoid tempting foods.
Practice Mindful Eating
Once you’ve gotten the food on your plate there are some ways to keep you from going overboard as well. If you wolf down your food in a matter of minutes and are already thinking about seconds before you’ve even finished the first plate, you probably won’t feel satisfied or even realize that you’re full before overeating. So, instead, take your time. Slow down and savor each bite. Think about the smell, taste, and texture as you put each bite into your mouth. This helps with feelings of satisfaction and also allows time for your mind to catch up with knowing when your stomach is full.
While eating and savoring each bite, don’t just focus on how much food you have left on your plate to eat, but also pay attention to signs that you’re getting full. Is your stomach feeling more physically full? Are the bites of food becoming less enticing? Don’t keep eating just because there’s food left on your plate. Stop when you start to feel full. If you’re worried about wasting food, just start with smaller than usual portions.
It can be easy to get caught up in the commotion around you on this holiday filled with family and friends. While it’s great to enjoy the company you’re in, it’s not so great if all of your attention is focused on them while you empty your plate. If you want to prevent overindulging this Thanksgiving, you’ll also need to pay attention to the 2 suggestions above (savoring your food and signs of fullness). While socializing, just make sure you’re being mindful about those things as well.
Stay Hydrated to Avoid Overindulging This Thanksgiving
Besides the actual eating part of your day, if you want to avoid overindulging this Thanksgiving, make sure you are staying hydrated. It’s a great way to ward off overeating. Our minds are not great at determining whether or not we are hungry or thirsty. So. if we don’t give it some thought, we may end up snacking instead of having the glass of water that we actually need. Before you go for the food, try drinking some water first, and see how you feel afterwards before going for the food.
Drinking water about a half hour before the big meal can help you feel fuller before you even start and less likely to overeat as well. And notice, I’m suggesting water here, not just drinking something in general.
Drinking caffeinated, sugary, or alcoholic drinks can contribute to not only dehydration, but might also lead to even more of an overconsumption of empty calories. Drinking sugary drinks, like sugar in general, makes us crave more sugar. Alcoholic beverages, not only add calories, but also lower out inhibitions and awareness. These things lead to less mindful eating and more overeating. We start thinking about what we crave now instead of our long term health goals.
Get Moving
After you finish your meal and are feeling slightly full, it’s helpful to get up and get moving. If we move after we eat, it helps with digestion and burns off some of those calories before they can be stored as fat. It also creates the release of more feel good hormones being released! This is great because, then you don’t have to rely on eating more to get that happy feeling. You can also avoid eating out of boredom if you have other things to do.
You don’t have to do anything intense to get the benefits either. A nice leisurely walk with the family after dinner is great! Not a big fan of walking, there’s plenty of yard games you could play or even active indoor games to try. Maybe you could play a game of charades and act out what you are thankful for. Anything that keeps you from being a couch potato the rest of the day.
Don’t Sacrifice Sleep
Trust me, I know it can be tempting to forego sleep in exchange for getting more done. But, the truth is that you’ll be better off just getting the rest you need. After all, the holidays are supposed to be fun, right? You shouldn’t feel stressed out and irritated the whole time. You’ll get more accomplished after a good night’s rest anyway by feeling more alert, focused, and organized.
Not only will lack of sleep make you feel more stressed and irritable, but it also makes you more prone to illness and weight gain. I’m guessing you’re probably not looking for either of those. Since we’re more than likely to eat a little more this time of year, it’s definitely not helpful to be more prone to storing fat too (which is a side effect of inadequate sleep).
Besides being more prone to fat storage if you don’t prioritize sleep, you’ll also experience a change in hormones that control cravings and appetite. You’ll crave more sweets and fats and won’t feel satisfied as easily. It can be hard enough to limit the fun foods anyway. But, if you want to make it easier to prevent overindulging this Thanksgiving, get the sleep that your body requires.
Celebrating the Season Without Overindulging
With some mindful planning and intention, you can absolutely enjoy the delicious spread of Thanksgiving without overdoing it. By planning out a healthy plate, focusing on nutrient rich foods first, staying hydrated, allowing yourself small splurges, prioritizing sleep and adding in movement, you can feel satisfied, not stuffed.
Keep the bigger picture in mind – one meal won’t make or break your health goals. Approach Thanksgiving from a place of balance and moderation rather than restriction. Tuning into your body’s cues for hunger and fullness and savoring each bite will keep the holiday feeling celebratory, not stressful. While the food is central to Thanksgiving, remember the deeper meaning of taking time to be grateful and connect with loved ones.
Keep these simple strategies in your back pocket, and you’ll stay on track while making memories and avoiding regret. This Thanksgiving, give yourself permission to indulge in the simple joys of the season without overindulging in the food.
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