Here comes one of the most food indulgent days of the year. A day on which Americans are not only permitted, but actually encouraged, to overeat to the point of falling deep into a food-induced coma. If you are trying to lose weight, however, this holiday can be just as frightening as Halloween. To make it through the Thanksgiving season without undoing the progress you have made in your weight management efforts this year, consider these strategies:
- Begin the day with a satisfying meal. Yes, you read that correctly. You can and should eat a hearty breakfast on the morning of Turkey day. You might think that you are “saving calories” by skipping breakfast and/or lunch, but you are simply making yourself more vulnerable to overeating when faced with the tempting spread that will greet you later.
- Dress for success. I have noticed the higher frequency of elastic waistbands around the Thanksgiving table than might be the style at other social gatherings. It might sound trivial, but wearing fitted clothing that makes your feel attractive, as opposed to loose or stretch-y clothing that can easily accommodate a full belly will encourage you to eat until you are satisfied but not uncomfortably stuffed.
- Limit the number of items you choose for your meal. Before you arrive to your Thanksgiving meal, make a decision to limit the number of items you will consume. Research tells us that eating a “little of everything” usually adds up to many more calories than does sticking to a smaller number of items. So, go ahead and choose your favorite 3 or 4 Thanksgiving foods: turkey, sweet potatoes, and green beans make for a well-balanced and satisfying meal.
- Eat the best save the rest. Why waste calories on crackers and cheese appetizers that can be purchased at the supermarket all year round? If you choose to indulge in snacks or a dessert at your Thanksgiving gathering, keep an eye out for selections that might not be available at other times or in other settings. Take a slice of pecan pie, but leave the store-bought apple pie for another time.
- Beware of leftovers. Keeping large quantities of food in your home is never a good idea when you are trying to manage your weight. I notice every year people doing well with their food intake on Thanksgiving but the days after turning into a high calorie spending weekend. If you know that the half-eaten pies, massive containers of remaining stuffing, wrapped up turkey legs will call to you from the refrigerator the whole rest of the weekend, then make a decision to send leftovers home with your guests or give them away to a friend or neighbor.
Rebecca Mohning MS is a Registered Dietician and Managing Partner with Uptick Wellness, LLC. She is the Owner of Expert Nutrition, a Nutrition Consultancy and is a Certified Personal Trainer with the American College of Sports Medicine. You can follower her on Twitter @RebeccaRD and on FB at Expert Nutrition