6 Tips to Avoid Overeating and Binge Eating at Thanksgiving Dinner

Thanksgiving dinner is for Overeaters like what New Years Eve is for Alcoholics. It’s the day when everyone overindulges and bingeing is viewed as normal. You don’t have to binge eat this holiday season, and here are 6 tips to help you prepare for a sane and enjoyable day.

1. Start the day with a gratitude list. There is no better day than Thanksgiving to reflect on what you are truly thankful for. Perhaps you might write more long form in a journal. Meditate for a few minutes and remember all that you have to be grateful for. Try to keep this top of mind throughout the day.
2. Eat a satisfying breakfast. Often times we think we should restrict our food intake in the days or meals leading up to Thanksgiving dinner in an attempt to “compensate” for the large meal to come, but this can lead to overeating and binge eating.
3. Set loving boundaries or guidelines for your meal. For example, commit to eating one plate of food and no more. Pile it as high as you like with whatever you want. Setting a clear line around the amount can stop the urge to keep going back for more beyond the point of full ness. Be careful of trying to be too restrictive with certain types of foods as this can backfire.
4. Eat slowly and mindfully. Chew your food thoroughly and make an effort to really savor every bite. Take a moment to consider how you are feeling going into the meal and check in with yourself throughout the meal. Are you hungry? Are you satisfied?
5. Don’t overexercise in anticipation of the larger than normal meal. Exercise is known to increase hunger so it will likely result in you eating more calories than you would have otherwise. Stick to your regular routine and be kind to your body.
6. Plan how you will spend your time in the evening. The feeling of being overly full can trigger a binge for many people and there will likely be an abundance of food remaining. Think of what you might do to occupy yourself instead.Try getting out of the house for a walk or going to a movie. If you enjoy shopping, some stores even open early for Black Friday sales.