Stay on Track This Thanksgiving

Happy Thanksgiving! Lifestyle change is tricky on day that somehow morphed from a celebration of gratitude to a celebration of over-indulgence. It's a tough day for weight management for 99.9% of the population. However, there are some tricks to make sure you don’t get completely derailed.

Posted on | Leslie Heinberg, PhD | Comments ()

Happy Thanksgiving! Lifestyle change is tricky on day that somehow morphed from a celebration of gratitude to a celebration of over-indulgence. It's a tough day for weight management for 99.9% of the population. However, there are some tricks to make sure you don’t get completely derailed.

1) Eat a good breakfast and don't arrive starved for Thanksgiving dinner. Don’t make the mistake of “saving up” your calories for later. You’ll more than make up for it by eating too much and eating too quickly.

2) Slow down! Recent research demonstrates that eating a meal quickly, as compared to slowly, interferes with the release of hormones in the gut that induce feelings of being full. The decreased release of these hormones can lead to overeating. It takes about 30 minutes for these hormones to signal fullness to your brain. When you eat too quickly, you eat beyond the point of satisfaction. Take a reasonably portioned plate and wait at least 30 minutes after finishing it before going back for seconds. Focus on the family and togetherness that really make Thanksgiving a great holiday

3) Take a family walk or play some touch football after you eat – it will get you away from all the leftovers and it will make you feel better.

Finally, and most importantly:

4) One day of indulgence isn’t going to ruin your goals IF you get right back on track.  Don't fall into the trap of, "I blew Thanksgiving so I might as well start up on Monday" or even worse, “I’ll get back on track after all the holidays.” Start again first thing Friday morning.

Blog written by Leslie Heinberg, PhD
Leslie Heinberg, PhD, is a clinical psychologist and Director of Behavioral Services for the Bariatric and Metabolic Institute at...