Thanksgiving survival plan

My cousins had me over for dinner this weekend. They cook from scratch, using fresh, local ingredients. Course after course kept coming, each dish more flavorful than the last. By the time we were done, my gleeful indulgence had rendered me bloated and nauseous. That's not how a feast should leave you feeling! With the holidays coming, I need a plan of attack that deals with overeating on every level—mental, emotional and physical. Next time, I will be ready!

Eat breakfast. Protein and non-starchy veggies will keep you filled and reduce sugar cravings throughout the day. Studies show that people who eat dessert or grains (yes, even oatmeal) for breakfast tend to consume more throughout the day. Instead, try poached eggs over a big salad. Don't skip lunch either—skimping on calories during the day will cause you to overeat when you sit down to dinner.

Drink water. We frequently misinterpret mild dehydration as cravings or even hunger. Staying well-hydrated throughout the day will reduce those cravings and prevent you from overeating. Rather than gulping water, focus on taking a sip or two every 10 minutes. 

Chew mindfully. It takes 20 minutes for your body to register that you are full. If you barely chew your food, by the time you realize that you have eaten enough, it will be too late. Put some food in your mouth, put the fork down and chew 20 times. If you think that that is too long, you are eating too fast—insufficiently breaking down your food and inhibiting digestion.

Cut out the bread. Pulverized grains have infinite surface area, and as a result, are digested very quickly. They then raise your blood sugar levels, triggering cravings, and interfering with normal signals of satiation. Flour-based products are among some of the leading causes of overeating.

Choose healthy fats. Our bodies need fat to work well. Fat is necessary for healthy hormone production and maintaining a healthy metabolism. Studies show that healthy fats reduce cravings and create a sense of satisfaction.

Have a plan. It's great to have all these tips handy, but unless you address emotional eating, they won't work. 

1. Decide and understand.

• What will you eat?
• Why?

2. Declare your commitment.

• Be specific—to what are you committing? One serving of mashed potatoes? No apple pie?
• Report to someone else, so they can hold you accountable.

3. Accountability

• Check in with someone so they can keep track of your commitment.
• Create an enforceable consequence for non-performance. Make the consequences more painful than sticking to your goals. How about $100 to the guy on the corner who didn't get to eat?

I found a great article by Bob Davies that explains this process in detail.