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Tips to help you avoid overeating on Thanksgiving!

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I know it can be SO hard to resist the delicious foods! It is easy to have a regretful food hangover (sometimes literally over the waistline) or justify overeating with the promise to diet on yet another โ€œMondayโ€.ย  Thanksgiving, Hanukkah, Boxing Day, Christmas, or New Year’s Eve, can all be a time of celebrating and gaining unwanted weight.

Here are some new tips that may help you tactfully navigate any party or avoid an overeating situation at holiday gatherings:

  • Wear snug or form-fitting clothes to help indicate when you are physically full.
  • Share your health goals or accomplishments to inspire yourself to keep on track.
  • Drink 8-12 ounces of water before arriving at a party.
  • Keep a low-calorie refreshment in hand and the other in your pocket to avoid sampling.
  • Chew gum to be more mindful of what you eat (it also burns a few calories).
  • Eat a light meal with 20-30 grams of protein before the get together to curb impulses.
  • Focus on socializing instead of the food.
  • Bring a healthy snack or dessert as an option that others may appreciate as well.
  • If you do desire a snack, choose nuts and vegetables to increase fiber (fulfilling) and protein (satiated).
  • Be mindful of sugars and calories in alcoholic or sugary beverages.
  • Use a smaller plate.ย  Be purposeful with ยฝ of your plate non-starchy veggies, ยผ protein, and ยผ carbs.
  • Choose 1 dessert to thoroughly enjoy without guilt and move on.
  • Skip the 2nds or multiple servings of desserts.
  • Have an accountability support person or use the buddy system when feeling pressured to indulge.
  • Exercise beforehand as it makes it harder to forget the effort it takes to burn off calories.
  • Plan a walk or activity after dinner being conscious that if you overeat it will not be enjoyable.
  • Make sleep NON-negotiable during holidays! It throws your hormones off including cortisol (anti-inflammatory) and ghrelin (drives hunger).
  • Last resort? Claim a possible allergy or non-agreeable gut issue to kindly decline.You may want to practice a natural resist statement for the borage of appetizers and desserts.

โ€œIโ€™m so excited about the amazing dinner, Iโ€™ll just have to save room to try it for dessert but thank you.โ€

โ€œYour _____ is so delicious I have to pass until later to ensure I have space to enjoy it.โ€

โ€œEverything smells amazing so Iโ€™ll have to pace myself and circle back after dinner.โ€

Most of the time no one will notice if you donโ€™t partake in every treat but if so explain that you are pleasantly full but would appreciate a piece to go if some dessert is left.ย ย  I hope these tips are helpful and you have a wonderful holiday season with those you love.

For more information on your protein needs go to https://hairanalysisnutrition.com/2020/11/how-much-protein-daily/.

Scientific Nutrition, LLCยฉ 2020