Roast turkey stuffed with cornbread and pecan dressing, mashed potatoes swimming in gravy, pumpkin pie smothered in whipped cream. A Thanksgiving feast can mark just the beginning of overeating during the holidays, when one meal can amount to 3,000 calories—1,000 more than an adult needs in an entire day.
All that festive fare, plus workplace goodies, cause most American adults to gain one to three pounds—five to 10 for those who are obese—during a five–week gorge-a-thon that often ends in a New Year’s resolution to go on a diet. A majority never drop the weight and accumulate 10 to 30 pounds every decade.
It can be hard to say no to annual fattening family favorites: Who wants to offend friends or relatives by turning down their specialty? But with a little preparation and a proper mindset, you can enjoy holiday eating and maintain your weight.
The workplace can be a sensible eater’s minefield, so avoid the break room brimming with tempting treats. See if you can move cookies and candies to high-traffic areas so they’ll disappear quickly. Bundle up and walk with your friends at lunchtime. It will take your mind off those seductive snacks, and burn calories.
Highlight any parties on your calendar as a reminder to eat lightly that day and not skip the pre-feast meal. (You want to be hungry, not starving.) Get some exercise the morning of the gathering to offset any overindulging. Nibble on some raw veggies an hour before. Remember, fiber is filling!
If you’re hosting, add asparagus or salad to the menu, or other low–calorie, vegetable options. Chew sugar-free gum while cooking to avoid sampling your recipes.
Focus on socializing, not eating. Steer clear of carb-heavy appetizers before the banquet, and don’t overdo alcohol: Both are full of empty calories, and liquor stimulates your appetite. Make every other drink water or seltzer.
Have an idea of what you’re going to eat ahead of time, and follow the 50% rule: Take a half-serving of whatever you want. You’ll be amazed at how quickly your plate fills up. Try to bypass fats, like butter and sour cream, and use only a little gravy. Sit down to eat and savor each mouthful—that gives your brain the time it needs to signal that you’re full. If you want seconds, stick with healthier foods.
Have a tiny slice of each dessert, so you can enjoy sweets without overdoing it. Offer to help clean up instead of lingering around the buffet. If hosting, pack up leftovers and send them home with family and friends.
Depriving yourself of traditional favorite foods can backfire and lead to binging. Set up an eating strategy and enjoy the holidays!
Mary Jenkins recently retired after nearly 40 years as a family practice physician in New York state.