Thanksgiving is a holiday filled with family, friends, football games, and of course—lots and lots of delicious food. For many people, Thanksgiving dinner is the biggest meal they eat all year. With turkey, mashed potatoes, stuffing, casseroles, breads, pies, and more covering every inch of the table, it’s easy to overindulge. But is it really OK to overeat on Thanksgiving? Here’s a quick look at some of the key considerations.
It only comes once a year
One argument in favor of overeating on Thanksgiving is that it’s a once-a-year occurrence. While daily overeating can lead to weight gain and other health issues, splurging on Thanksgiving is unlikely to have major negative effects, especially if you usually eat a healthy diet. Moderation is ideal, but Thanksgiving is a day when you can cut yourself some slack.
Holiday traditions
For many families, filling up on Thanksgiving favorites is part of cherished holiday traditions. Depriving yourself completely could make you feel like you’re missing out. Having a small serving of the foods you love most can let you take part in time-honored customs without going overboard.
Try mindful eating
Rather than eating mindlessly, you can take a mindful approach. Check in periodically to assess if you’re actually still hungry or just eating out of habit. Savor each bite. This will help you enjoy your favorite dishes without stuffing yourself past the point of comfort.
The dangers of overeating
While the occasional Thanksgiving indulgence is unlikely to cause major health woes, regularly overeating does come with risks. Here are some of the biggest dangers of overeating to be aware of:
Weight gain
Consuming more calories than your body needs leads to weight gain over time. Excess weight puts you at higher risk for health problems like heart disease, diabetes, cancer, sleep apnea, and more. Maintaining a healthy weight through proper portion control is important.
Heartburn
Overloading your stomach can lead to heartburn, which causes uncomfortable burning pain in the chest. Heartburn results from stomach acid backing up into the esophagus. Avoiding overeating and not lying down immediately after large meals can help prevent heartburn.
Fatty liver disease
Eating high amounts of fat and calories may cause fat to build up in the liver. This condition, called nonalcoholic fatty liver disease, impairs liver function. Losing weight through diet and exercise can treat fatty liver disease.
Diabetes
Carrying excess weight puts you at higher risk for developing type 2 diabetes. Eating too much sugar and refined carbs is also linked to diabetes. Diabetes can lead to complications like nerve damage, kidney disease, and heart disease if not properly controlled.
High cholesterol
Overeating foods high in saturated fat and cholesterol can cause high cholesterol levels. This increases your risk of heart attack and stroke from plaque buildup in arteries. Limiting junk food and adding more fruits, vegetables and whole grains can improve cholesterol.
Tips for avoiding overeating
Use these tips to enjoy Thanksgiving without overdoing it on the feast:
Eat a protein-rich breakfast
Starting the day with a breakfast high in protein and fiber will help you feel full and energized. You’ll be less likely to overdo it later. Try an omelet with veggies or Greek yogurt with fruit and nuts.
hydrate
Drink plenty of water before and during the meal. Being dehydrated can cause overeating by confusing your thirst signals. Avoid sugary drinks which add calories.
Portion control
Use smaller plates and fill half with veggies to leave less room for other foods. Take single servings of each dish you want to try instead of piling your plate high.
Move more
Going for a walk before dinner can stimulate appetite. Take breaks between courses for activity. Moving more improves digestion and burns extra calories.
Limit alcohol
Alcohol loosens inhibitions which can lead to overeating. It’s also high in calories. Alternate alcoholic drinks with water to moderate intake.
Is Thanksgiving overeating really that bad?
While overdoing it on Thanksgiving shouldn’t be an everyday habit, occasional overindulgence is unlikely to have major health effects for most people. A 2022 study in the New England Journal of Medicine looked at the impact of overeating during holidays.
Researchers collected data on weight, blood pressure, cholesterol and blood sugar from over 2000 adults. They compared measurements taken shortly before and after Thanksgiving, Christmas, and New Year’s Day.
The results showed that these holidays did not significantly influence health metrics. Participants gained less than 1 pound of body weight after each holiday. There were no adverse effects on cholesterol, blood pressure or blood sugar.
This suggests that the average person can enjoy holiday feasts in moderation without major consequences. However, the study only looked at a small time frame. Regular overeating may cause creeping weight gain over months and years, along with associated health risks.
Should you skip Thanksgiving to avoid overeating?
Is it better to just skip Thanksgiving altogether if you’re worried about overeating? Probably not. Here are some things to consider:
It can backfire
Depriving yourself completely may just lead to overdoing it later. You could end up overeating other days before or after Thanksgiving out of temptation. Moderation on Thanksgiving itself may be a better strategy.
It might increase feelings of deprivation
Strict restriction often increases cravings and the urge to binge later on. Feeling deprived can create an unhealthy relationship with food. Allowing some indulgence can prevent this.
You’ll miss out on valuable family time
More important than the food itself is the time spent with loved ones. Skipping Thanksgiving to avoid overeating means you’ll miss out on these special traditions.
Be mindful and focus on connections
Instead of avoiding Thanksgiving altogether, try being mindful during the meal. Focus more on the conversations and bonds being shared. Sitting further from the food may also help prevent mindless eating.
Healthy swaps to lighten up your Thanksgiving feast
You can still enjoy all the delicious flavors of Thanksgiving while making your meal a little lighter. Here are some simple healthy swaps to try:
| Instead of This | Try This |
|---|---|
| Buttery mashed potatoes | Mashed cauliflower or potatoes made with Greek yogurt or milk |
| Heavy creamed spinach casserole | Fresh sautéed spinach with garlic |
| Sweet potato casserole with tons of sugar and marshmallows | Baked sweet potato fries tossed in a little olive oil, salt and pepper |
| Multiple scoops of mac and cheese | Small portion of lightened up mac and cheese made with whole grain pasta and reduced fat cheese |
| Fatty turkey skin | Skinless sliced turkey breast |
| Bread stuffing loaded with butter | Lighter stuffing made with whole grain bread and veggies |
| Creamy, sugary pumpkin pie | Pumpkin custard baked in an egg white crust with a dollop of Greek yogurt |
Should you plan a workout after Thanksgiving to compensate?
It’s common for people to think they can make up for overeating on Thanksgiving by working out extra hard afterwards. But is this an effective strategy? Here are a few important points:
Exercise doesn’t “erase” calories
The amount of calories you can realistically burn through exercise is fairly small compared to what most people consume during a big meal. Even a vigorous workout can’t completely compensate for a huge calorie overload.
It can support digestion
While exercise doesn’t erase calories, light activity like walking after eating can support healthy digestion and metabolism. This may help you avoid that sluggish, overly full feeling.
Don’t overdo it
Attempting super intense workouts in order to “make up” for overeating can backfire. This puts excessive strain on your body which needs rest and recovery. Moderation is key.
Consistency is more important
Rather than sporadic bursts of intense exercise, it’s regular, consistent activity that provides the most health and weight management benefits. Aim for at least 150 minutes of moderate activity per week.
Focus on positive habits
Instead of viewing exercise as punishment for eating too much, shift your mindset. Focus on creating consistent exercise habits that make you feel good mentally and physically.
Conclusion
Thanksgiving comes only once per year, so there’s no need to deprive yourself completely. With mindful eating habits, reasonable portions, and healthy substitutions, you can enjoy this special meal without overdoing it on calories. While regular overeating can negatively impact health, the average person need not panic about one day of indulgence. Simply get back on track with nourishing meals full of vegetables, fruits, lean proteins and whole grains after the big feast. Consistent healthy eating day-to-day is key for well-being. By implementing mindful strategies, you can happily partake in Thanksgiving traditions without derailing your diet or fitness goals.
