Eat what you want this Thanksgiving without skipping dessert

If you typed “how to avoid weight gain during the holidays” into the Google search bar this year, know you’re not alone: ​​Research shows that between mid-November and mid-January, adults tend to gain weighteven those who are actively trying to lose or maintain their weight. And while it’s certainly not the end of the world if you gain a few pounds during the holidays (a few pounds is nothing compared to the lifelong happy memories that come from food-focused gatherings), you can take some steps to minimize the effects. minimize. pressure you feel around you holiday food.

One of the biggest problems for many people is the development of an all-or-nothing mentality: give up all your healthy eating efforts and get back on track when the new year is over, or spend the holiday months continue with fear of food. , refusing dessert at every function.

In reality, you can remove yourself from both categories, because it is entirely possible to stick to your healthy eating plan (and avoid a food coma) while fully enjoying the food and festivities Thanksgiving.

Use these nine tips to make all the holidays stress-free when it comes to food. But don’t forget to read on too how to avoid that dreaded food coma (also called holiday hangover) and many other tips for staying relaxed during one of the busiest and most stressful times of the year.

1. Bring your own meal to the party

There’s no better way to share your healthy resolutions with friends and family than by making them a nutritious meal. Nowadays you can find all kinds of healthy recipes online that suit every diet you can think of. Try this one for example Paleo Instant Pot Recipes or these Whole30-compliant dishes.

Oh, and if you want to save some money on the healthy ingredients you need, here’s how to do it navigate Whole Foods (and other grocery stores) for the best deals.

2. Practice mindful eating

Eating while distracted can have a major impact on your weight and overall health. That doesn’t mean you have to eat alone and in silence all the time (because it’s boring), but you should make it a point to pay attention to your food.

Appreciate the smells, flavors and textures as you eat, as well as the environment you are in and the people you are with. You might just find that mindfulness helps you eat less.

3. Beware of kitchen counters and office canteens

If there are two hot spots for holiday indulgence, kitchen tables and office breakroom areas literally take the cake. It’s so easy to grab a handful of treats as you walk by, but resist the urge. In any case, you’ll enjoy food more if you actually sit down to eat a meal, rather than scooping a mouthful on the go.

4. Don’t skimp on sleep

Have you ever noticed that you crave sugary or salty foods when you’re exhausted? That’s not just in your head: a lack of sleep can be serious change your appetite. Research shows that poor sleep is associated with increased food intake and an increased risk of weight gainso make sure you get enough Z’s at night.

5. Keep stress levels under control

During the holidays, all our normal duties and responsibilities are supplemented with holiday shopping, extra cooking, caring for children who are not in school, entertaining guests and attending events. If it all feels like too much, it probably is. Try to take some time for yourself and relax — high stress is linked to overeatingespecially from hyper-palatable foods, which often contain a lot of fat and sugar.

6. Pack the egg white

Of all macronutrients (protein, carbohydrates and fat), protein is the most satiating. Research shows that eating a lot of protein can do that reduce your appetite and assist with both weight loss and weight maintenance — so don’t feel guilty about going back to the turkey for a few more seconds.

7. Supplement with fiber

Fiber helps keep your digestive system regular and, just like proteins, helps you keep you full. High-fiber foods also tend to provide fewer calories with more volume, meaning you can be satisfied with fewer calories.

For example, one cup (about 100 grams) of broccoli contains only 31 calories and 2.4 grams of fiber. High-fiber foods like vegetables and whole grains also contain vitamins, minerals and antioxidants to keep you healthy.

8. Don’t go to the supermarket hungry

Going to the store hungry can lead to you doing a real-life version of the shopping cart dance: swiping anything and everything off the shelves as you walk by. This is extra risky during the holidays, when the aisles are packed with cookies, cakes, candies and other treats.

Do your best to eat a snack or meal before going grocery shopping so you don’t end up with a cart full of peppermint patties and snickerdoodles; you save money and calories.

9. Don’t cook while you’re hungry

A few taste tests can turn a good meal into a fantastic meal. However, if you’re hungry, a few taste tests can easily turn into a whole meal. Resist the temptation to eat the meal you’re cooking prematurely by grabbing a snack before running errands in the kitchen. Bonus points if it contains fiber, protein or healthy fats that keep you feeling full.

10. Limit liquid calories

During the holidays, it seems like every weekend (and many weeknights) are planned for gatherings, from friends’ entertaining to work parties and family get-togethers. All of these events usually involve alcohol, and I’m not talking about skinny margaritas.

No, it’s all eggnog and hot chocolate and… martinis with pecans. While one or two won’t make or break your diet, you can try making simple drinks from spirits, a low-calorie mixer, and berries or citrus fruits. For example, vodka and sparkling water with crushed raspberries and blackberries make for a refreshing, low-calorie (and beautiful!) drink.

11. Stay hydrated

Sometimes your body sends hunger signals to your brain when you are actually just thirsty. There is no one-size-fits-all number for water intake, but a good approach is to at least drink 8 ounces of water every one to two hours, and more if you exercise. Staying hydrated can help ward off false hunger signals and prevent you from eating foods you don’t really want or need.

12. Don’t let others influence you

If you often find yourself dodging comments like “Is this all you’re going to eat?” or “Really, no dessert?”, tell friends and family when enough is enough. No one should be ashamed of their dietary preferences, whether they eat healthy or not. Don’t be influenced by the judgment of others; stick to your guns and eat the way you want to eat.

13. Everything in moderation

Even if you’re on a diet, give yourself some room for indulgence if you want. After all, it’s the holidays and you can’t eat Grandma’s homemade pumpkin pie every day. You don’t have to feel guilty about enjoying the food you love while spending time with the people you love. Additionally, limiting certain foods can cause you to crave more of those foods and end up eating too much of them.

14. Use smaller dishes

You can trick yourself into eating less by using smaller plates and bowls. People tend to fill their plates regardless of size, so you may end up packing a larger plate with way more food than you need. This trick also works if you like to go back a few seconds. If your first plate was small, going back a few seconds won’t necessarily derail your healthy intentions.

15. Plan ahead

If you’re really serious about sticking to your healthy routine this holiday season, plan ahead for events. For example, if you’re sitting down for a sit-down dinner at a restaurant, look up the menu online in advance. This gives you the chance to spend time looking at ingredients and nutrition facts, rather than feeling pressured to choose a meal at the restaurant.