6 Tips to Not Overeat this Thanksgiving
From the delicious smells of savory turkey to the decadent apple pies, overeating is all too common (and blamelessly so) during the food-heavy holiday. Control impulses and portions with these six tips to help you not overeat this holiday season!
The rich aromas of Thanksgiving foods fill the kitchen... From the savory turkey and potatoes to the decadent pumpkin and apple pies, overeating is all too common (and righteously so) during the annually anticipated fall holiday. Control impulses and large, multiple portions with these six tips to not overeat this Thanksgiving and holiday season!
How to Stop and Control Overeating
1. Eat Breakfast
Start the day off with... Nutrients and calories! Though you may think saving up for the main event further saves on calories, skipping meals (including breakfast) increases the likelihood of overeating not just during the Thanksgiving meal, but all meals in general. Additionally, consuming a nutritious breakfast can help set the stage for healthful choices throughout the rest of the day.
2. Drink Water
Maintain a calorie balance or achieve a deficit by drinking plenty of water. Drinking a glass or two leading up to meals can reduce the opportunity to overfill the stomach with calorically-dense foods. Additionally, replacing calorie and sugar-laden soft drinks or alcohol (or even the combination of the two) saves a tremendous amount of calories.
3. Use Smaller Plates
A simple tip to control overeating this Thanksgiving (and during any meal) is by swapping out large plates with smaller ones. Portioning foods out onto small plates helps reduce not only food amount, but can trigger feelings of fullness with lesser amounts. Numerous studies have collectively indicated reducing plate size can reduce food consumption by up to 30 percent! Interestingly, self-serving (or preparing your own plate) has further shown to be effective in portion control.
4. Mindful Eating
Mindful eating is a rising approach to binge and overeating. Also staying in tune with hunger and satiety cues, mindful eating encourages the promotion of food appreciation and the senses sparked with its intake - the smells, looks, tastes, etc. This Thanksgiving, slow down on eating and fully value each item and the preparation it underwent. Find more helpful mindful eating tips here!
5. Rethink Seconds
First off, it takes the mind and stomach time to truly connect and trigger a complete "I'm full!" response. So instead of scarfing down your meal plate only in the excitement of another, start to rethink seconds. While also practicing mindful eating techniques, slow down mealtime by chewing thoroughly and putting the fork down between bites.
6. Embrace Leftovers
In addition to rethinking seconds based on hunger, remember the excitement of leftovers the next days to come! Instead of eating all the food on Thanksgiving day, spread it throughout the week. Not only will you save on groceries, but preserve hundreds of calories! Top turkey on a bed of lettuce, use leftover veggies in soup, or simply enjoy a portioned slice of that infamous pumpkin pie. Additionally, portion out the leftovers in storage containers to keep meal sizes (and calories) in check.
Holden S, Zlatevska N, Dubelaar. Whether Smaller Plates Reduce Consumption Depends on Who's Serving and Who's Looking: A Meta-Analysis. The Journal of the Association for Consumer Research. Online January 1, 2016.