How do YOU handle holiday food?
stroutman81
Posts: 2,474 Member
I get asked so many questions this time of year from clients and readers for advice on how to handle their eating around Thanksgiving and the holidays. In the spirit of that, I'd like to hear from you. What do you personally do, if anything, to manage your nutrition during this calorically dense time of year?
Hopefully you loosen the reigns a little bit. Turkey, gravy, stuffing, pumpkin roll, and everything else is just too damn good to pass up!
Hopefully you loosen the reigns a little bit. Turkey, gravy, stuffing, pumpkin roll, and everything else is just too damn good to pass up!
0
Replies
-
I pig out Thanksgiving day and Christmas day guilt free. The other days are normal days where I'll indulge in something decadent here and there if I really want something. As far as holiday parties I eat before I show up. If it's a dinner party I just eat lighter the next day or two if it's high calorie. At this point my hunger cues are accurate again, so if I eat heavy one day I'm just less hungry the next.
I'm not a big drinker in the winter so luckily that's not a concern. In the summer margaritas can impair my judgment for sure and I'll eat everything in sight.0 -
You say your hunger cues are accurate again. How did you go about that?0
-
Bump to follow -- 'cause I would love to have a plan.
On Thursday we'll be at home, I'll be cooking most things, & I'll log. I'll probably shoot for a maintenance day that day. I plan to make a pudding pie that I can fit in pretty easily. After that I'll fit the leftovers into my daily calories.
Not sure specifically about the rest of the season, but generally speaking I will try to fit treats into my daily calories.0 -
I look at the holidays as a time to celebrate everything, family, friends and food!!! I usually tighten the reigns a little tighter on my food choices starting in October making sure most of my diet is veggies, meat, oatmeal, sweet potato or yams, and brown rice. I have food allergies to Dairy, Soy and gluten so this part isn't really hard but I also restrict sugar and peanut butter starting October :sad:
Then I allow myself to eat whatever I want (even food I'm allergic to in moderation) on the two holidays and maybe the days after, because some of the food is better as left overs...lol. Occasionally I have eaten myself sick from eating too many foods I'm allergic to and end up not being able to keep anything down anyway but I usually try to get in some good workouts before and after to help with the caloric increase then start restricting sugar again to kill the craving for sweets. (big weakness for me)0 -
Bump to follow -- 'cause I would love to have a plan.
On Thursday we'll be at home, I'll be cooking most things, & I'll log. I'll probably shoot for a maintenance day that day. I plan to make a pudding pie that I can fit in pretty easily. After that I'll fit the leftovers into my daily calories.
Not sure specifically about the rest of the season, but generally speaking I will try to fit treats into my daily calories.
Yeah, I'm a fan of the concept of fitting treats into daily calories. I mean, quite frankly, after you've accounted for adequate protein, s wee bit of essential fats, and throw in a few handful of fibrous veggies or fruit... pretty much anything is fair game. Sure, more often than not I try to keep the balance in the form of wholesome, natural, and nutritious foods. But when it's the holidays, I tend to not concern myself.
Something else I like to point out to my clients is the friendly reminder that there are 3,500 calories in 1 lb of fat. Which means you'd have to consume 3,500 calories OVER your maintenance calories in a single day to gain just 1 lb of fat. That tends to free up their thinking a little bit. They see all of that yummy food and they start eating for the joy of eating tasty food, and next thing you know they're sitting there sulking in guilt. But if they remember that they likely didn't do as much "damage" as they think/feel... it tends to make them feel a lot better.
I also suggest putting the scale away for a few days after feasts too seeing as how the fluctuation in water weight tends to screw with peoples' minds. They feel like they gained 5 lbs of fat, even though they didn't. But when they scale shows 5 extra pounds, they can't shake the belief.
Never mind the fact that 5 lbs of fat equates to 17,500 calories in excess of maintenance!0 -
I usually start my thanksgiving day with a turkey trot or gym workout, which makes me feel better about indulging later in the day.
We dont eat until 3pm, so I try to have a light brunch around 11 and then at the main meal my first dish is full of salad. Then my second trip I get everything I want, but eat more veggies then anything else.
I usually have half a slice of apple pie and half a slice of pumpkin. ALso when I weigh in this week, I will do it thursday morning, and get back on track first thing Friday!0 -
For the last 25 years, I've had to attend two huge T'gvg meals in one day. My family eats at noon and my husband's family has their meal in the evening. I usually try to eat at a deficit a few days before so I can have whatever I want on T'gvg day. I also choose not to eat breakfast the morning of....just coffee.
For lunch I choose all the fresh veggies, cornbread dressing and homemade desserts my southern family prepares. After lunch we always go for a hike. In the evening my husband's northern family has mostly meats and starchy sides. I bring the only veggies....which don't get eaten. My eyes are always bigger than my stomach so I try to take very small servings so I can have a few bites of all my favorites. I am at maintenance and if I eat too much I will feel miserable and bloated. I don't log my food on T'gvg but try to estimate with quick add calories. The next day I make sure to get moving again and right back to cleaner eating and logging.0 -
You say your hunger cues are accurate again. How did you go about that?
I stopped skipping meals & ignoring my hunger because I was too busy to eat (then turn into a foodcrazed maniac eating anything and everything). I now plan ahead and eat regularly throughout the day. About 5- 6 small meals works for me. I bring emergency snacks like nut bars or protein bars with me.
I eat a lot more protein and try to include some at every meal/snack. The same with fat, which is no longer the enemy since I stay fuller longer.
I stopped eating high carb items by themselves unless right before exercise because I'm sensitive to them and they cause false hunger signals for me. Ever see someone eat half a crate of Clementine's, still feel hungry and then eat everything in sight? Bleh.0 -
I'm actually already freaking out about holiday food. Last year, no joke I gained 18lbs from the last week in December to the end of January. Now I know that people will say it wasn't fat gain etc, but let me tell you I was eating so much food it was actually unbelievable. Probably around 5500 cals a day, so yeah I gained a a lot of fat. I was very down after that. So much hard work undone in such a short space of time. I work very hard at staying within my calorie goal and I exercise a lot. I'm currently losing at a rate of about 1lb per week, so if I do that sort of damage again, it's going to be a long recovery. It's always amazing how much food I can put away, I mean even when was at my lightest, I could still eat most people under the table!
I have struggled with binge eating since my teens. I'm guessing it started because lots of foods were banned for me as a child so I would gorge on them when I got the chance and then as an adult I labeled foods as forbidden. So when I would eat one of these foods, I would feel like I had broken the rules and may as well just keep keep going.
I really hope that I can enjoy this year's holiday food without eating uncontrollably. I've changed my whole attitude in the time that I've been on MFP. I need to remember that no food is forbidden so I can enjoy all things in moderation, hopefully that will stop me from going crazy. I have upped my cardio in the last few weeks because I am nervous about Christmas calories, but I know the real solution is to maintain a healthy relationship with food.0 -
I've been in a position where I was attempting to lose weight over the holidays and my method was to essentially maintain adherence and training leading up to the holiday, take thanksgiving off, and resume my reduced intake immediately following. I'm of the belief that there's a time and place to say "the diet can be put on hold".0
-
For the last 25 years, I've had to attend two huge T'gvg meals in one day. My family eats at noon and my husband's family has their meal in the evening. I usually try to eat at a deficit a few days before so I can have whatever I want on T'gvg day. I also choose not to eat breakfast the morning of....just coffee.
For lunch I choose all the fresh veggies, cornbread dressing and homemade desserts my southern family prepares. After lunch we always go for a hike. In the evening my husband's northern family has mostly meats and starchy sides. I bring the only veggies....which don't get eaten. My eyes are always bigger than my stomach so I try to take very small servings so I can have a few bites of all my favorites. I am at maintenance and if I eat too much I will feel miserable and bloated. I don't log my food on T'gvg but try to estimate with quick add calories. The next day I make sure to get moving again and right back to cleaner eating and logging.
Sounds very reasonable. It's sad that I rarely hear about families going outside and being active on bird day. All my life it's been tradition that a large portion of my family head outside and do SOMETHING. It used to be some football but too many guys got too old. Then it was a hike. More recently we've been doing a bird day mountain bike run which has been awesome. But it does help the mind and body to get out there and do something on a day that's so calorically dense.
I don't think it's mandatory or anything... because, as I noted above... it's only one day. No reason to fret over it or anything. But personally I've always enjoyed the opportunity to bond with family and friends at the table AND outside.0 -
You say your hunger cues are accurate again. How did you go about that?
I stopped skipping meals & ignoring my hunger because I was too busy to eat (then turn into a foodcrazed maniac eating anything and everything). I now plan ahead and eat regularly throughout the day. About 5- 6 small meals works for me. I bring emergency snacks like nut bars or protein bars with me.
I eat a lot more protein and try to include some at every meal/snack. The same with fat, which is no longer the enemy since I stay fuller longer.
I stopped eating high carb items by themselves unless right before exercise because I'm sensitive to them and they cause false hunger signals for me. Ever see someone eat half a crate of Clementine's, still feel hungry and then eat everything in sight? Bleh.
Smart lady. I encounter a lot of people who never pay attention to their hunger signals and they never do anything proactive about trying to separate their physiological hunger cues from their psychological hunger cues. Props to you!0 -
I'm actually already freaking out about holiday food. Last year, no joke I gained 18lbs from the last week in December to the end of January. Now I know that people will say it wasn't fat gain etc, but let me tell you I was eating so much food it was actually unbelievable. Probably around 5500 cals a day, so yeah I gained a a lot of fat. I was very down after that. So much hard work undone in such a short space of time. I work very hard at staying within my calorie goal and I exercise a lot. I'm currently losing at a rate of about 1lb per week, so if I do that sort of damage again, it's going to be a long recovery. It's always amazing how much food I can put away, I mean even when was at my lightest, I could still eat most people under the table!
I have struggled with binge eating since my teens. I'm guessing it started because lots of foods were banned for me as a child so I would gorge on them when I got the chance and then as an adult I labeled foods as forbidden. So when I would eat one of these foods, I would feel like I had broken the rules and may as well just keep keep going.
I really hope that I can enjoy this year's holiday food without eating uncontrollably. I've changed my whole attitude in the time that I've been on MFP. I need to remember that no food is forbidden so I can enjoy all things in moderation, hopefully that will stop me from going crazy. I have upped my cardio in the last few weeks because I am nervous about Christmas calories, but I know the real solution is to maintain a healthy relationship with food.
Well you know what you need to do, that's for sure. If you hadn't brought it up, I would have myself... it being the concept of banning or mentally labeling foods as off limits so that when you do in fact eat them, you go hog wild. In my experience talking with people it has more to do with the idea that they're "going to get back on the horse stat." And the particular horse they choose to ride is very rigid. So given the "fact" that deprivation is in their very near future, they might as well get it in while they can.
So the solution isn't only about managing the thought processes on the fly - but also about tweaking perceptions and eating decisions leading up to any potential binge.
And yeah, reminding yourself that this food can be had at anytime while still being successful at weight management (ie, you have permission)... it definitely tends to dampen the fire that's fueling uncontrolled eating.
Good luck and my inbox is always open if you want an ear to get help get you through trying times.0 -
I've been in a position where I was attempting to lose weight over the holidays and my method was to essentially maintain adherence and training leading up to the holiday, take thanksgiving off, and resume my reduced intake immediately following. I'm of the belief that there's a time and place to say "the diet can be put on hold".
Yeah, I heavily subscribe to that belief as well.0 -
You say your hunger cues are accurate again. How did you go about that?
I stopped skipping meals & ignoring my hunger because I was too busy to eat (then turn into a foodcrazed maniac eating anything and everything). I now plan ahead and eat regularly throughout the day. About 5- 6 small meals works for me. I bring emergency snacks like nut bars or protein bars with me.
I eat a lot more protein and try to include some at every meal/snack. The same with fat, which is no longer the enemy since I stay fuller longer.
I stopped eating high carb items by themselves unless right before exercise because I'm sensitive to them and they cause false hunger signals for me. Ever see someone eat half a crate of Clementine's, still feel hungry and then eat everything in sight? Bleh.
I've been trying to work on listening to my hunger signals. I already do the things that you listed. Maybe I just need to be more patient. Do you have an idea of how long it took you to tune in again to your body's hunger?0
