4 Steps to not overeating during holiday meals – while relishing them

I grew up with this dual mindset around big holiday meals: (1) Work out hard in the morning to “earn” my food and (2) skimp on breakfast to “save room” for my food. Especially on Thanksgiving, the hallowed day of celebratory gorging.

I don’t think this is unusual. Families create traditions around morning Turkey Trots and weirdly-timed dinners – like 3 p.m., when the turkey’s suddenly done. It can be fun! But it can also create bodily confusion and insecurities around eating holiday meals. And it can lead to overeating, which can then lead to that vicious cycle of bingeing and restricting, or yo-yo dieting, or self-disgust.

Let’s avoid that this year, shall we? Here are 4 steps to avoid overeating during holiday meals.

Eat breakfast.

Do not set yourself up for failure with that “save room” mentality. If your stomach is growling all day and you’re hangry because you haven’t given yourself any fuel, you’re doing two things: (1) activating feelings of primal hunger in your body because it wants to be fed, which can lead to overconsumption, and (2) building anxiety around food with the element of restriction. There’s no need to be crazed and ravenous when you sit down to dinner.

Build a well-rounded plate.

We’re not aiming for perfection here (there’s no such thing), but we are aiming for the usual balance of proteins, carbs, fats and plants/color to support your nutritional needs and to trigger your body’s satiety cues. Make a point to include all of those categories on your plate, even if it looks like a messy pile.

Add the items you’re really craving.

Let’s trigger your emotional satiety cues, too. Maybe you look forward to Mom’s pumpkin bread all year (I do) or a thick slab of stuffing. Or multiple things. Make sure they’re on your plate! Don’t create a restriction mindset by acting like you “shouldn’t” have it. You should, because you want it. By allowing yourself that dish right away (vs. obsessing over it), especially in the context of a balanced plate, you’re less likely to binge on it.

Pay attention to your fullness cues.

Time to listen to that body. Is the taste of the food diminishing in excitement as the meal goes on? Are you feeling physically full, with tightness in the stomach? Set your fork down. There’s no obligation to finish it all. Especially when leftovers are half the fun.

Lastly, feel gratitude for the experience. For the beautiful abundance of food and family and/or friends. For your body’s participation in it all.