Don’t be the Turkey — tips for not stuffing yourself this Thanksgiving

It’s tough enough for most of us to refrain from nibbling and noshing in the easiest of times, along comes a holiday like Thanksgiving that causes us to break out in a cold sweat about what the day will do to our waistlines.

{mosads}The truth is that even most normal eaters often overeat on holidays and during celebrations. The trick is to enjoy food guilt free and eat enough to feel satisfied, without overdoing it. Here are some tried and true suggestions to help you do just that:

Don’t starve yourself or diet before Thanksgiving

The quickest path to overeating is being hungry and feeling nourishment deprived. Eating is a biological imperative and our bodies are hardwired to want food when we don’t get enough of it. There is not enough will power in the world to hold us back from eating when we’re starving. So, depending on when your holiday meal is, plan to eat a healthy breakfast or lunch that’s chock-full of nutrients. A salad may not give you enough sustenance to keep you nourished until a late afternoon or early evening get-together.

Maintain your self-care and exercise routine

People get so overwhelmed with holiday activities that they often neglect self-care. Paradoxically, it’s during times of high stress that we most need to take care of ourselves and stick with daily regimens. If you usually do a run or your yoga routine when you awaken, stick to it. If you generally go for an afternoon walk, take it. You’d be surprised at how many people will be happy to forgo sitting around conversing post-meal or watching obligatory sports on TV and get themselves moving. They may be thrilled that you suggest getting out for some fresh air.

Because being with friends and family may be stressful, it’s also important to notice how you’re feeling around them. If you’re stressed, you’re far more likely to turn to food for comfort and would be better off excusing yourself for a few moments to get some space and reground yourself, especially this year when post-election sentiments are running high and family squabbles are more likely to become heated. If you can’t actually get away from people, let your mind drift and daydream to relax. Honestly, no one will be the wiser.

Reduce stressors such as overdoing and over-scheduling

Make sure that you don’t overdo or over-schedule on Thanksgiving. Pushing yourself may bring on stress and being around food makes it all too easy to use it to unwind. Don’t try to cram too much into the day, but seek a reasonable balance. If you’re hosting the celebration and tend toward perfectionism, put a lid on it. Set an intention to enjoy yourself and feel relatively relaxed, especially if you’re the cook and are surrounded by goodies all day long. Instead of perfection, aim for good enough in cooking, cleaning, and general hosting duties.

Avoid being with toxic people

This is a tall order, especially when you’re thrown together with family members. If there will be people at Thanksgiving whom you don’t like or get along with, make it a point to be cordial but distant. There’s no need to sit next to Uncle Pete who is caustic and critical on his best days or Aunt Gladys who asks a million questions about your life  as if she’s doing a celebrity profile. Gravitate toward people you enjoy and who are easy to be with. 

If you’re stuck sitting next to or talking with someone who is difficult to be around, don’t take them so seriously. Family emotions can run high on Thanksgiving, so try to stay low key. It’s a real set up to get yourself all exercised about some issue or difference between you another guest when you’re around food aplenty. The more emotionally centered you feel, the easier it will be to refrain from eating to re-regulate your emotions.

Stay mindful about food

When you sit down to eat, notice how hungry you are. Do a visual overview of the food and think about which foods you really desire and which you could pass on. Maybe you’ll recall that your sister’s home-made bread looks delicious, but tastes like sawdust or that the restaurant’s buffet is really a collection of mediocre dishes that only look appealing.

Remind yourself that you don’t need to have a taste of everything. This is particularly necessary if you’re at a buffet. Choose a few dishes that you think you’d enjoy and have a little of each. Eat slowly, chew a lot and let food sit on your tongue so that taste buds can do their job of monitoring gustatory satisfaction. Eat with an eye toward enjoyment. When you talk, stop eating and when you eat, stop talking. Keep asking yourself if you’re full (quantity) or satisfied (quality), and when you know that you’re one or the other, tell yourself, “I’m done now.” Push away your plate and focus on the conversation or whatever else is going on around you. If you’re in a restaurant, ask the waitstaff to take away your food post haste.

Don’t hang around the kitchen

So many people do a great job eating just enough to satisfy their appetite during the meal, then overeat in the kitchen afterwards. Feel free to help clear the table, but avoid remaining in the kitchen. If you’re taking home leftovers, get them and then return to another room. Don’t feel obliged to take them home, no matter how pressured you feel. It’s perfectly fine to say no in a gracious way.

Most importantly, even if you do overeat on Thanksgiving (or any other time), never berate yourself for it. Be kind and self-compassionate and remind yourself that you’re not alone moaning and groaning about having eaten too much. Return to normal eating and end the day on a note of thanks for whatever blessings you enjoy.