Hello,
Thanksgiving begins the season of overeating for many of us. This is the time of year that we often give up our healthy eating routines and and begin to indulge. However, with some advance planning and smart tips, the holiday season can be a time to enjoy your favorite holiday foods (yes, you read that correctly!) while still eating healthfully and maintaining your weight.
As a nutritionist, I’ve counseled thousands of clients on healthy eating and weight loss. Therefore, I’ve seen many common mistakes people tend make that derail their diets. Here are five common diet mishaps I don’t want you to make this Thanksgiving.
1. Treating Thanksgiving like your Last Supper
Thanksgiving is just one day (and one meal); please do not treat it like The Last Supper. Interact with your company, eat slowly, and savor holiday treats. Enjoy your favorite foods while exhibiting some kind of portion control. While it is okay to fill up on salads, veggies, and turkey without meticulously worrying about amounts so much, I suggest that you watch your portion of starch and do not eat every type of food available. Choose between the stuffing, sweet potatoes, and rice, and try to eat a portion that is around 1/2-1 cup (no larger than your fist), and making up no more than 1/4 of your plate. You can always get more turkey and salad if you are still hungry, and it’s best to save room for your favorite dessert.
2. Skipping meals
Many people skip early meals on the day of Thanksgiving in an attempt to “save up” calories and use them later. My advice: Don’t do it! You just may end up eating more. One trick to help keep your eating in check at the Thanksgiving meal is not to go hungry early in the day. It is OK to eat lightly, but I suggest you include some protein and fiber earlier in the day. If you are not a breakfast eater, you don’t need to eat right when you get up, but do eat something, perhaps brunch. Enjoy a yogurt with fruit or eggs and a slice of whole grain toast for breakfast and perhaps a salad with some kind of protein at lunch (beans, legumes, fish, chicken, hummus) and healthy fat (1/4 avocado or 1 tablespoon of olive oil). Eating something before you get to the party will prevent you from being famished when you arrive at your guest’s house. It will be easier for you to pass up the high caloric appetizers, many of which you probably do not even like.
3. Banning your favorite foods (yes, that includes stuffing!)
The holiday season is NOT a time to begin a diet and ban your favorite treats. While I do suggest that you avoid your trigger foods — foods that you tend to eat too much of — it is not a time to ban all foods, especially your favorite holiday treats. As a nutritionist, I think it is perfectly ok to have one portion of your favorite starch — approximately a half cup portion of rice, stuffing, or sweet potato; and one small piece of your favorite pie. Skipping these foods entirely, may end up causing you to feel deprived which can end up leading to overeating later.
4. Wearing your baggy clothes
One sure way to avoid overeating is to wear form fitting clothes. When you wear loose clothes, you may not register that you are full, making it easier to overeat. Men, wear pants with a belt; and ladies, wear a form fitting skirt, or your snug skinny jeans. These clothes will signal that you’ve had enough to eat.
5. Drinking a glass or two of wine on an empty stomach
While it is unrealistic to say that you will not drink at all on Thanksgiving, I suggest that you choose to enjoy a glass of wine or your favorite cocktail with the meal. (My favorite is a Bloody Mary.) Drinking alcohol tends to decrease your inhibitions and if you drink early on, you may end up overeating and having several drinks. Looking forward to a drink with dinner is the best way to avoid eating too much.
Wishing you and your loved ones a happy — and healthy — Thanksgiving! And, do take the time to be grateful for all the good you have in your life.
Warmly,
Lisa
Dr. Lisa R. Young
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