Thanksgiving Day weight loss. Written by: Sandra Gultry, Registered Dietitian Nutritionist, Weight Loss and Health Coach who resides in Orlando, Florida.
Mindful Eating Tips on Thanksgiving Day (Yes, you Can Indulge and Still Promote Weight Loss!)
Yes, you can “Indulge” on Thanksgiving Day and not gain weight!
Who doesn’t want to fully enjoy the Thanksgiving favorites? In most cases, you are eating food you only have on Thanksgiving (or Christmas)
That ‘inner Gremlin‘ says: “You won’t have this again until next year (maybe Christmas), “just go all in!”
Guess what, this is exactly what most of us do. I am just as guilty.
How do you feel after eating – Thanksgiving Meal? “Nap”, “Feel Sick”, “Guilty”, or “Good
Here are some “Sure-Fire” tips to avoid having to “unbuckle” your pants after the big meal on Thanksgiving Day and promote weight loss.
Mindful Eating Tips on Thanksgiving Day to Ignite Weight Loss
(Tip #1 ) Don’t Skip Breakfast
This is a common mistake people make not just during the holiday season, but anytime an event is scheduled that involves scrumptious food. The old cliché’ is true, “Breakfast is the most important meal of the day”.
Eating a balanced breakfast boosts energy levels, revives up metabolism and helps to prevent you from showing up to the Thanksgiving table starving! A balanced and adequate breakfast will contain calories from carbohydrates (fruit, grains and/or dairy), lean protein and heart healthy fats.
Sorry, coffee (with or without fruit) is not breakfast.
Rewind… What do you typically eat for breakfast on Thanksgiving Day?
(Tip #2) Don’t “Save-Up” Calories for the “Big Meal” (Thanksgiving Day Weight Loss)
This is another common mistake people make not just during the holiday season, but anytime an event is scheduled that involves scrumptious food. Attempting to ‘save-up’ calories for the big Thanksgiving meal is a sure-fire recipe to overeat!
You never want to show up to the table starving beyond imagination. You will eat more calories because the brain has been deprived of nutrients (primarily carbs) all day. The goal to staying on track is to treat the “Thanksgiving Meal” just like any other meal.
When food is given power because you only eat it once a year, it becomes an “all or nothing” situation. Meaning, I must eat it all right now! Enjoy all your holiday favorites, but also learn to listen to your body for fullness.
Make a plate for leftovers later to help avoid overeating.
Rewind… What is typically your hunger level just before it’s time to eat the big meal? “Ready to Eat”, “Hungry” or “Starving.
(Tip #3) Don’t Go Back for Seconds (Thanksgiving Day Weight Loss)
It is very common to pile more food on our plate during the holidays. Rightfully so, many of the items on the menu are usually only prepared for the Thanksgiving feast. When there is so much good food to choose from, we want a smorgasbord board of everything!
When everything tastes good, we eat fast and we don’t give our stomach signals a chance to tell our brain – “I am stuffed”. Going back for seconds is usually when we shift from maintaining our weight to overeating and gaining weight.
In most cases, going back for seconds leads to a domino effect of going back for more and more. After the first plate, sit for a while and fellowship with family and friends to give the brain a chance to register fullness. Again, make a plate for leftovers later to help avoid overeating.
Rewind…How do you typically feel after going back for seconds? “Stuffed”, “Guilty”, or “Don’t have Seconds”
Fun Holiday Nugget (Thanksgiving Day Weight Loss)
I have one more holiday recipe for you called Pumpkin Loaf.
Disclaimer: Normally, I am not a “pumpkin” type person. However, during the holidays I do like pumpkin spiced bread, pumpkin inspired coffees, and pumpkin spiced pancakes.
For the record, I am a sweet potato pie girl 100%. No pumpkin pie for me! 😊
Pumpkin in its own right is a powerhouse food because it’s a good source of Vitamin A, fiber, potassium. Don’t fall asleep on this one, especially the recipe is RIGHT!
Therefore, any receipe with pumpkin – smoothie, loaf, pie, etc will give you a blast of nutrients as well as holiday fun.
Take Away Message
I encourage you to wake up on Thanksgiving morning feeling joy, excitement and ready to enjoy family, fun, fellowship and all the food. Start your day just as you would any other day – with a solid and well-balanced breakfast. Avoid “saving calories” have a meal (light is okay, that includes carbs) 4 hour prior to “the big meal.” You want to feel ready to eat, slightly hungry but not light-headed and short tempered
Stay hydrated! Water, Water, Water throughout the day!
Sandra Recommends
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Another Sandra Recommends
Listen to the FB LIVE Replay for more insightful information on this BLOG.
Previous week’s topic: Eating sensible while on the Holiday GO….
Previous week’s topic: The Day After Thanksgiving…What Happens to Your Body When You Overeat?