Let me begin by saying that we are all human. Even extremely health-conscious people still go off-track once in a while.
It’s also important to remember that the holidays should be spent relaxing and enjoying time being home with family. They should not be a time when you beat yourself up just for having an extra slice of pie.
All of this being said, I definitely have learned throughout my own health journey, some good tips for keeping not only a healthy mindset during the holiday season, but also how to navigate your way around food temptations.
Thanksgiving isn’t an inherently unhealthy meal; I find that it is more so our portion sizes that can make the meal so calorie-dense.
Tip 1: Portion Control
One way that I try to control my overeating during Thanksgiving is by only having one plate of food. On that plate, I portion out everything, making sure I’m not overeating any one item, but instead getting a good taste of everything. By getting one plate, I am more aware of the serving sizes, and less likely to go back for two or three more plates of food.
When it comes to dessert, I try to wait a little bit after having dinner. I find that by waiting in between the meal and dessert, I am able to control my appetite better. When I eat dessert right after the meal, I am hungry later on and therefore will overeat.
Tip 2: Help in the cooking/preparation of the food
By helping prepare the dishes, you are able to know what goes into your food. By just changing up things like cooking oil, you can save yourself some calories and fat. For example, instead of olive oil (typically 120 calories per tbsp.), use a zero-calorie cooking spray, or even coconut oil.
In addition, by assisting in the preparation of the food, you can check the labels of ingredients and be better educated on what is actually in the food you are going to eat.
Tip 3: Drink lots of water
By drinking water, you will feel more full and therefore have less cravings. Staying hydrated during the holidays is also important because typically we consume more sodium and sugar then normal, and water helps your body flush all of it out.
Dishes like roasted turkey, cranberry sauce, stuffing, and mashed potatoes contain quite a bit of sodium and sugar.
Tip 4: Stay active!
I know it’s cold, but try to go for a walk around your neighborhood with your cousins, or somewhere local and take cute pics with fall foliage!
Just being able to get moving either before or after your meal will help your food digest and help you feel less bloated.
Tip 5: Enjoy Yourself!
Thanksgiving only comes once a year, so if you want an extra plate, have one. Don’t be so concerned with gaining weight, that you deprive yourself of delicious home-cooked meals. After eating at 63’s or Linda’s all semester, there is just nothing better than a home cooked meal.
And remember, weight-gain doesn’t happen overnight. Although you may see a jump in the scale after a big meal, it is usually due to excess water weight in your body from consuming high-sodium foods. An extra slice of pie won’t ruin the results of consistent workouts.
Work hard -> Enjoy yourself -> Get back on track -> Repeat!
Happy Thanksgiving Ladies!