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Nonfat eggnog and and sugar-free cakes are gross. Don’t @me.
It's too easy to eat a fuck ton of food for dinner (and maybe even leftovers the next day) and think, "Welp, there goes that. I tried. Let's try again once New Year's comes." But this way of thinking is really just counterproductive to all the hard work you've already put in. "If you overindulge, that’s normal, but getting back to your healthy eating habits in between those times of overindulgence — because everybody does during the holidays — will help you stay on track," Langer says.
So try not to feel guilty about it, and definitely don't be too hard on yourself, and look at your weight loss program as having ups and downs. It might be easier to focus on what Langer says your goal this time of year should actually be: keeping your weight where it's at. "I tell people, 'Don't expect to lose weight during the holidays.' If you maintain your weight and make the efforts to maintain it, that is amazing. And if you gain a few pounds, it's not a big deal. Don't have an all-or-nothing attitude — it sabotages your efforts 100%," she says. "One or two meals never wrecked a diet.”
You might feel so damn satisfied after eating your holiday dinner, but fast forward like 30 minutes and it's FOOD COMA TIME. So try eating a smaller portion and seeing how you feel after that, Matheny says, because you might be satisfied enough to not want anymore. "It's better to have one piece of pie and get close to 100% of the enjoyment that you would get if you ate two, and then you felt sick after and were unhappy that you had an extra 1,000 calories that you didn't need."
Let's be honest, we've all done this, then piled on a literal mountain of food when dinner came around. It's called "saving your calories" and Langer says it's actually counterproductive. Why? Because when you skip meals to prep for a bigger meal later on, by the time that meal comes around, you're ready to devour every damn thing in sight — not to mention there's also the halo effect making you think you've been “good” all day, and now it's time to go hard AF, says Langer. "You undoubtedly will have less self-control and overeat, and eat faster than usual, if you’re just ravenous," Matheny says.
If you're trying to lose weight and have actually adopted a balanced diet, rich in minimally-processed and whole foods, and made up of portions that correspond to your appetite and hunger cues, then you won't have to track everything because what you're eating is inherently healthy, Langer says.
"The best way to set it up in your head is to know that one day isn't going to define the rest of your month or even your week," Matheny adds. "I just think that healthy eating and living is bigger than that one actual meal that you have with your family. So keep that as a reference so that you're not blowing things out of proportion, and enjoy it."