对任何人trying to lose— ormaintain — their weight，假期可能是一个棘手的时刻。尤其是感恩节以许多家庭和家庭的食物为中心。因此，如果您正在看着吃什么，请打动balance between enjoying yourself and staying on trackcan be challenging. Luckily, nutrition pros don’t recommend abstaining from the things you love. Instead, they suggest following these smart guidelines to ensure you make the most of your holiday — without going overboard.
DON’T SKIP MEALS
“人们并不少见skip meals earlier in the dayto ‘save up’ for the Thanksgiving feast,” notes Claire Virga, a registered dietitian atRooted Wellnessin New York City. This tactic usually backfires. “By the time you sit down to eat, yourblood sugar has dropped, and you are ravenously hungry, making it very hard not to overeat,” she explains. Instead, Virga suggests从平衡的早餐开始您的一天和lunch (if you’re eating your main Thanksgiving meal at dinner)。“Use these meals to get in a lot of greens and veggies, which you might eat less of at Thanksgiving dinner.”
PLAN SNACKS FOR PREP TIME
如果您想避免做饭并设置零食，请在柜台或在冰箱中创建一个较小的空间，并以健康，令人满意和填充食物以享用零食，并建议吉尔·韦森伯格（Jill Weisenberger）Prediabetes: A Complete Guide。”“选择您真正喜欢的东西不是触发者，导致您过度沉迷。”Weisenberger的一些首选包括水果，脱水胡萝卜或甜菜和希腊酸奶。
MAKE TIME TO MOVE
Set asidetime to be active在重要的一天。“这是否是狂欢瑜伽流, aturkey trotor a与家人长途同行after the big meal, a little movement goes a long way,” Virga says. “While it can be tempting to nap right after you eat, going for a walk outdoors, even for just 15 minutes, can help with digestion and even help lower blood sugar. Additionally, all that family time can be stress-inducing, so a little exercise will help you get out some of that tension!”
WAIT TO CONSUME ALCOHOL UNTIL DINNER IS SERVED
Aside from limiting the你缺点的卡路里ume from alcohol, there are a couple other reasons this is a good idea. “First, alcohol lowers our inhibitions and can lead us to make food choices we normally wouldn’t. If you plate your food before you start drinking, you’re ensuring you have a clear head when choosing,” explains克里斯塔·利纳雷斯（Krista Linares），路。“Second, alcohol can send your blood sugar on a roller-coaster ride. Having some food with it will help avoid the dramatic dips and spikes that can happen when we drink.”
MAKE A BALANCED PLATE
“Much of the food at Thanksgiving revolves around sugary sweet desserts, high-fat entrees with creamy sauces and loads of processed snacks,” saysKristen Carli，路。Being conscious about building a balanced plate can help you feel satisfied at the end of the meal without feeling overstuffed. “At least half of your plate should contain vegetables,” Carlie says. The other two quarters should be lean protein (turkey!) and whole grains or nutrient-rich carbohydrates (like sweet potatoes).
计划您的放纵
Thanksgiving is a celebration that only happens once a year. “鼓励限制, especially at celebrations or family time, is one of the quickest ways to get someone to give up altogether or even体验狂欢，” Linares说。“第二秒，您告诉自己不要做某事，内在的叛逆者出来了，想做您刚刚告诉自己不要做的事情。”
而不是使事情不受限制，而是战略性地选择您的放纵。“我鼓励客户选择他们可以享受的一两个最爱没有限制或内gui。通常，这些是只有在感恩节上出现的特殊食物，例如南瓜派。这通常会使那个内心的反叛者平静下来，因为您知道您可以享受真正重要的食物。”
CONSCIOUSLY DECIDE WHAT TO SKIP
Just as you should decide which treats are “worth it,” go into your holiday meal with a clear idea of which foods are not worth it. “I’ve heard so many clients say they don’t actually love gravy or sweet potato casserole, but they eat it because it’s a special Thanksgiving food,” says Linares. Instead, “ditch what you don’t like and save room for something you do love.” Brainstorm ahead of time one or two foods you don’t actually enjoy all that much, so skipping them is easy when the time comes.
SIT DOWN LAST
Eating is a social thing, notesLeslie Urbas，注册营养师和私人教练。她说：“如果您看到其他人仍在吃饭，您更有可能回去几秒钟。”根本不是成为最早开始进食的人之一可以帮助您确保如果您返回几秒钟，那就可以because you’re really hungry和not because you feel like you should still be eating.
EAT SLOWLY WHILE SITTING DOWN
Research shows people tend to overeat当他们站立或迅速吃饭时，注意卡利。“大脑大约需要20分钟才能意识到您已经满了。Slow down和enjoy the company you’re with.” Regularly练习正念的饮食（尤其是在大粮食假期中）不仅要使饮食更愉快，而是it can also help you lose weight long term。
PUT YOUR FORK DOWN BETWEEN BITES
如果您难以缓慢吃饭，这种策略确实可以提供帮助。Erin Palinski-Wade，路。“这听起来很简单，但是将叉子放在盘子上，拿起并准备好下一口的小动作几乎是您通常需要吃的时间的两倍。”这种差异可以help you eat more mindfully并感受到自己的份量，帮助您更快地感到饱满并防止暴饮暴食。
EAT SMALL VERSIONS THROUGHOUT THE DAY
乌尔巴斯建议说：“由于感恩节看起来可能与今年与大家庭和朋友的典型午餐或晚餐有所不同，因此您可能会考虑在一天中享用多顿较小的感恩节餐。”“这样，您就不会在一顿饭上施加所有压力，因此您不太可能过分地试图一次坐下来获得所有收藏夹。”
提醒自己这只是一天
“按照你的健康习惯the days leading up to Thanksgiving and the week after,” recommendsAja Gyima，路。“这可以帮助您提醒您，您仍然非常专注于健康的饮食目标，感恩节庆祝活动只是该过程的一部分。”例如，如果您通常每天步行30分钟，请在感恩节前一周和一周的一周继续这样做。“如果您在庆祝的日子里没有走路，请提醒自己，您一直在始终走动，直到现在，庆祝活动结束后，您将继续。”该策略也可以很好地继续饮食习惯。仅仅因为您有一天可能会吃掉日常食物，并不意味着您会继续这样做。简单地减轻自己的压力，就会使您暴饮暴食的可能性降低。
DO AWAY WITH GUILT
有些人feel guilt or shame after indulging, but it’s best to avoid this if at all possible so you can get right back to your normal regimen. “This [guilt] will only lead to more overindulging, and it’s often why people go on a bender from November to December 30,” says Sam Presicci, lead registered dietitian at快照厨房。“无论您是吃一块馅饼还是整个馅饼，任何批评自己都不会改善您的身体状态。”
不要判断自己，而要保持积极的态度。Presicci建议以好奇心处理情况。“问问自己，将来您是否可以做任何不同的事情，以使其比那一刻更好。如果答案是肯定的，请写下几种方法来下次以不同的方式处理情况。这是一个秘密：One meal or one day of overindulgence won’t derail your progress。就是说，无尽的羞耻，内gui，然后陷入困境。”
Originally published November 2019, updated with additional reporting
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