Jennifer’s been good all week, staying on her diet and working out religiously. 

But now, faced with an entire day of family, friends, and food, she went overboard. 

She stuffed herself with turkey, gravy, mashed potatoes, pie… and then she felt it. 

Her stomach ached and she felt sick, but she just couldn’t stop. 

By the end of the day, she’d eaten enough for four people and she was miserable. 

But Thanksgiving was her cheat day, and she went all out. 

It was too much food… she had overdone it. 

As she lay on the floor in a food coma, she realized that she always had an excuse. 

Thanksgiving today, Christmas tomorrow, there was always a holiday around the corner where she would binge.

 

She had to do something!

 

She had to find a strategy for a healthier thanksgiving and how to lose weight after the holidays!

Working on a strategy to avoid a thanksgiving binge or when going out, was her first step.

 

Strategies for a healthier thanksgiving and holiday eating

 

Dining out in restaurants or at family diners can be stressful when you are watching your diet. 

The lack of control over your environment can trigger a free-for-all mechanism and toss all of your brilliant nutrition knowledge flies out the window.

Do not worry. There are plenty of strategies below to ensure you have a healthy, satisfying, and fun dining experience during the holiday season!

Here are some of my favorite tips for a healthier thanksgiving and when dining out and about.

 

Pick The Restaurant: 

Whenever possible, take control of where you dine out. Find a restaurant with plenty of healthy options for you to choose from so you can avoid temptation.

Do Your Research: 

Navigate the restaurant menu online beforehand to find the perfect healthy option.

Feel free to call ahead if you have any questions about the menu item. You will feel more in control when you eliminate all the guesswork before you even set foot in the door. If invited to somebody’s place for a meal, enquire about the menu options and state your food preferences. Offer to bring a healthy dish such as a salad or vegetable dish.

Pre-Dining Snack: 

Eat a little something about 30 minutes before you head out. If you are starving when you arrive, you will be much more likely to overeat.

Avoid The Bread & Chip Baskets: 

Request that the server does not even bring bread or chips to the table or push it away from your side. If your company wants a free snack, the simple act of turning your plate upside down will help you avoid these empty calories.

Get Creative: 

Have appetizers instead of a full entrée, substitute a fruit bowl or salad for fries, ditch the pasta altogether and request a veggie marinara instead. Never be afraid to customize!

Portion Control:

In a restaurant, ask your server to box up half of your meal before bringing it to the table or share it with a friend. 

You can always ask to have the ingredients separated so that you can ration out exactly the amount you want. 

For instance, if you order a salad with meat, get the meat on the side so you know you are having only one serving. The same goes for the salad dressing!

Start with a healthy salad or soup, and only have a little of the main course. Ask for a small plate.

Ask About Preparation:

Many restaurant dishes have hidden, not-so-great ingredients. For instance, soybean oil is common in restaurants because it is inexpensive and has a high burning point. But it is a major health hazard! Request olive oil or no oil instead.

Get An App:

Calorie or nutrition info apps are a great way to stay on top of your game when you are on the go. If you are not familiar with a particular ingredient, the answer is in the palm of your hand. 

Gotta love technology!

Terms To Love:

Baked, broiled, grilled, poached, roasted, steamed, marinated, multi-grain, vegetarian, vegan, vinaigrette, reduced, heart healthy, organic, fresh, and local. These are all your friends.

Terms To Avoid:

Fried (aka “fritto”), breaded, scalloped, béarnaise (or hollandaise), creamed, smothered, au gratin, carbonara, refried, basted, battered, bottomless, loaded, crunchy, country-style, stroganoff and white sauce. These are not your friends. Run far, far away!

And finally, remember it is about your company, not your food. While you should enjoy every last bite of your meal, the time spent with friends and loved ones is the real icing on the cake. 

 

Bon appétit!

 

What can you do to lose weight after the holidays?

There are plenty of ways to lose weight after holiday eating but the most important part is to learn healthy habits that help you to lose weight and to allow you to follow a non-restrictive way of eating throughout the year, so you do not feel you have to go on a thanksgiving binge.

I have developed my “Healthy habits for weightloss” program which helps you to implement healthy eating and lifestyle habits that allow you to lose weight and support your health without feeling restricted. 

Check it out here, and if you want to learn more about how it can help you, sign up for a free “Weight loss blueprint Consultation”