Overeating on Thanksgiving has practically become a tradition in itself. But taking a few simple steps can help you avoid that stuffed, sluggish feeling that can linger for hours, or even days, after the big meal.
“Overeating on Thanksgiving, and around holidays in general, is extremely common,” says Catherine Izzo, a registered dietitian at Tidelands Health.
A little mindfulness around eating can help you feel good and enjoy the holiday.
Take a moment to think about what you want out of the day and how to get it.
You may want to avoid overindulging, keep up your healthy habits or limit stress around hosting the family or preparing the meal. Whatever your goal, think about it in advance.
“Individuals who go into the holidays with a plan have better success at staying on track for their goals compared to those without a plan,” Izzo says.
For example, if you know you’ll want dessert, consider skipping a second helping of side dishes. In addition, pay attention to your hunger cues, and don’t feel like you must finish eating all the food on your plate. These steps can help you stay on track.
Make time for movement or exercise to support your health and feel good on Thanksgiving.
“Holidays can be a stressful time, and exercise is known to reduce stress levels by increasing endorphins and decreasing stress hormones such as adrenaline and cortisol,” Izzo says.
Even on a busy day like Thanksgiving, make time for your usual morning workout or sign up to run a Turkey Trot. Try to resist the urge to sink into the couch after dinner; instead, encourage your family to join you for a walk.
Even if all your planning goes out the window and you’re stuffed by the end of the day, take it in stride. One day of overeating won’t negatively your overall health.
And you don’t have to be overly restrictive in the following days trying to compensate for your holiday splurge. Just ease back into your normal routine and make choices that make your body feel good.
“Don’t ‘throw in the towel’ on your goals over one day — or even one season — of overindulging,” Izzo says. “Continue on the path to your goals as if Thanksgiving overeating never happened.”