As Thanksgiving approaches, the anticipation of a grand feast might come tinged with concerns about staying healthy amidst indulgence. Fear not! Here are ten tips from our medical professionals to help you relish the holiday while prioritizing your health and weight loss journey.
1. Preparing before the Big Celebration
Plan ahead by considering your dietary preferences and health goals. Communicate your intentions to family and friends to garner support and set realistic expectations for the day. That doesn't mean everything at the celebration must be done your way and restricting food for everyone. This means that you communicate on scheduling and on the types of dishes that will be there so that you will have some options that fit your goals. Here are some examples:
Bringing your own healthy dish that you know you'll enjoy and still aligns with your goals
When coordinating dishes, asking for someone to bring healthier versions or vegetable based dishes. You might find out others are also trying to eat healthier and will embrace them together with you.
Asking to start the celebration earlier in the day so you don't stay too late.
Planning for lower calorie alcohol choices or having an alcohol-free celebration
2. Starting the Day Off Right with Healthy Foods and Exercise
Begin your day with a balanced breakfast and perhaps a brisk walk or exercise session. A nutritious start can set a positive tone and metabolism for the day ahead. This is important to prioritize every day during your weight loss journey, but especially so on days that you are likely to overindulge.
Studies show that starting the day with healthy choices and exercise leads to more mindful and healthier choices throughout the rest of the day and overall lower caloric intake.
3. Scout the Table for Your Top Picks
Survey the Thanksgiving spread before serving your plate. Identify your absolute favorites and prioritize those, allowing for smaller portions of other dishes.
It's very easy to walk down the table or pass the plates around and get a big scoopful of everything, leading to a huge and heavy plate of food that you'll end up eating way more than you planned. Prioritize your favorites and skip on everything else for your first round. When scooping food on your place, get just a small amount at first, enough for one or two bites. That way you get to enjoy the variety and taste of all the different foods without the obligation of eating everything on your plate. If you do go back for a round 2, then you're less likely to eat too much.
4. Embrace Healthier Choices that Align with your Weight Loss Goals
Load up on vegetables, opt for lean proteins like turkey breast, and seek out dishes prepared with healthier cooking methods such as roasting or steaming. Swap out the regular foods you grab for a healthier choice. Just one or two swap outs can make a difference in losing or maintaining your weight. Sometimes the goal is just to get through the holidays without over eating and that is a win!
5. Mind Your Alcohol Intake
Be mindful of alcoholic beverages' calorie content and their potential to lower inhibitions. If indulging, do so sensibly and intersperse drinks with water. Try limiting your alcohol intake to 1-2 servings during the celebration because the calories, sugars, and carbohydrates can quickly add up to be more than your actual plate of food.
The average glass of wine contains 120 calories, while sweeter wines contain around 165 calories.
Light beers range from 50 to 120 calories per can/bottle while regular or heavier beers on average contain 150 to 200 calories per can/bottle.
The average cocktail can have around 200 to 300 calories but can easily get up to 500 calories depending on how much juice or syrup is mixed into it.
Consider starting with a sparkling water with a lime in it with your first plate of foods before drinking an alcoholic beverage.
6. Watch out for Mindless Grazing
Be conscious of snacking while socializing before and after the main meal. Choose healthier options like raw veggies or nuts if you feel peckish before dinner. Try to move and hang out in a different room, away from the dining room or kitchen where it is easier to mindless go for round 2, 3, or 10.
If you are on any medical weight loss medications, such as Wegovy (semaglutide) or Mounjaro (tirzepitide), then avoiding overeating and over snacking is going to be really important to manage your side effects (e.g. nausea, bloating, stomach pain).
7. Stay Hydrated
Keep a glass of water handy throughout the celebration. Adequate hydration can help manage appetite and prevent overeating. Drinking a full glass of water before and after your meals can help fill and expand your stomach, trigger the signals in your body that tells your brain that you are full. Not only will you stay better hydrated against the saltier dishes, but you'll end up eating less calories overall.
8. Focus on Gratitude and Enjoyment
Thanksgiving isn't solely about food and alcohol—it's about gratitude and cherished moments. Engage in conversations, express thanks, and relish the company of loved ones. Try to make people the focus of the gathering rather than the food or the act of eating or drinking.
9. Get Plenty of Sleep
After the festivities, prioritize ample rest. Quality sleep can aid digestion and support your overall health during this celebratory period. Try getting to bed at the same time you do on a regular day and get at least 7-8 hours of sleep. This may mean leaving the night earlier than normal or while everyone is still partying/drinking, but keeping your sleep schedule will make your body feel better overall and keep the weight off. If you drink alcohol, leaving early to get to bed on time will also probably keep you from over drinking as well.
10. Don't Let One Day Derail Your Long-Term Goals
Remember, one day of indulgence won't undo your progress. Return to your regular healthy eating and exercise routine the following day without guilt or stress. Wherever you are on your weight loss or healthy living journey, don't get discouraged and remember that the real goal is to have a healthier lifestyle change, not hold to a strict, temporary diet. This means that you'll need change your regular behaviors and feelings around food so that you can maintain a healthy lifestyle while still enjoying your life. This is how you have long term success with managing your weight and lifestyle.
Conclusion
With these ten tips in your toolkit, you can navigate Thanksgiving with a balance of enjoyment and health consciousness. Prioritize mindful choices, savor each moment, and relish the holiday spirit while staying aligned with your wellness goals. Here's to a happy, healthy, and fulfilling Thanksgiving celebration!
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