Thanksgiving marks the beginning of the holiday season with all its festivities and parties. For many people dissatisfied with their weight, it can be a significant source of stress. Here are a few tips to help you through the holidays and beyond:

Don’t fast all day—saving all of your daily allowance of calories for the evening meal will encourage fat storage. Studies have shown that people who eat 2,000 calories worth of food in the morning lose about 2 pounds of weight per week, while those who consume this amount of calories after 6 pm gain weight.

Don’t restrict what you eat—setting rigid dietary restrictions during the holidays, as well as any other time of the year, promotes overeating. In fact, the bingeing is typically in direct proportion to the emotional sense of deprivation. If you want to experience a certain dish or dessert that you might normally consider “taboo” or “off-limits”, eat only 1-3 small bites.

Savor the meal—Food can be nourishing both physically and emotionally. Take the time to experience your food with a variety of senses. Note the smell, appearance, texture, temperature, and taste of each item. By slowing down to enjoy food, you will improve your digestion, eat less, and feel more satisfied and content.

Fill one plate only– if there are several dishes available, create a sampler by selecting only small portions to fill your plate. (Filling your plate does not mean mounding the food up a foot high or until it is overflowing.) If the food is calorie rich, be sure to include some healthier food choices such as vegetables.

Wait 15 minutes before getting a second helping– it takes about 10-15 minutes for your brain to catch up with your stomach. If you eat quickly and go for seconds, you are more likely to feel stuffed and guilty for the gluttony. When you have finished the first plate of food, sit back and relax! Enjoy the company you are with and be thankful. If you are still hungry after 15 minutes, go ahead and get a little more to eat.

Walk– if weather permits, go for a nice walk 20 minutes after eating. It will help rev up your metabolism, provide an opportunity to talk and breath fresh air.

If you would like to receive individualized weight management care and coaching to help you meet your healthy weight needs, contact the office at (415) 785-3347 to schedule an appointment with Dr. Miller.

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