What to do when you’ve overindulged at a holiday party

Raise your hand if you overate at a holiday party over the weekend. You’re not alone. According to the New England Journal of Medicine, the average person gains about one pound between Thanksgiving and Christmas. It doesn’t seem like a lot when you say it like that, but imagine four sticks of butter taped to your waistline. Now add four more every single year, well, forever, because studies show that most people never lose that extra pound gained over the holidays.

With the typical holiday meal containing 3,000 calories or more, according to the Calorie Control Council, it’s easy to see the numbers on the scale creep up. Here are some ways you can avoid overeating this holiday season, including some tips from local nutrition expert and Director of Operations at Hilliard Studio Method Carrie Deaton.

Eat normally beforehand

Bad news — calorie banking doesn’t work. So if your grand plan is to starve yourself all day long in hopes of reserving your calories for some extra eggnog and latkes, think again. When you save calories throughout the day it almost always backfires. In addition to reducing your metabolic rate, not eating for long periods of time causes you to burn fewer calories. It also increases hunger hormones, so when it is time to eat, you are ravenous. Cue the delicious smelling (and looking) holiday buffet to trigger all of your senses, and the result is overeating at its finest.

Instead, opt for healthy meals throughout the day and load up on protein, which satiates you longer. Deaton’s go-to healthy lunch spots? Green Brothers Juice Company for a protein-rich smoothie or Laurel Market for its lentil, quinoa or black bean salads.

Don’t get distracted

The biggest contributor to extra holiday calories — mindless eating. It’s easy to finish an entire plate of appetizers and not even remember what you ate when you are busy catching up with family and friends. Harvard Health Publishing found that not paying attention to a meal made people eat more not only at that meal, but later on as well. That’s because eating while distracted affects our memory of what and how much we ate, which play a major role in our overall satiety.

This holiday season’s number one rule: Eat first, then mingle. By focusing on one task at a time you’ll make better choices. Another way to be mindful? Take a lap. Check out all of the food options before selecting what you’ll eat rather than picking as you go. This will allow you to plan out where you want to splurge, and a few extra steps never hurt anyone. Next, grab the smallest plate you can. Even if you fill it to the brim, less space means fewer calories.

While it’s good to shoot for 80% healthy, 20% splurge, it is the holidays. Don’t deprive yourself of something you love. Have you ever heard of the three bite rule? The first bite and last bite are the most delicious, so take one more in the middle to “savor the flavor” and be done.

When you’ve finished eating, head to another room to socialize. Removing the unconscious triggers of sight and smell can help prevent you from absent-mindedly grazing.

The next day is a new day

Let’s say you went to a party last night and ignored the first two tips entirely — not only did you bank your calories, but you spent them like Monopoly money. Don’t fret. “Overindulging one evening is not the end of the world. Get back into your routine the next day with a workout and load up on fresh vegetables, whole grains and protein. You will feel energized and motivated. Don’t wait until the New Year to ‘undo’ all of the holiday treats,” Deaton advised.

One or two meals won’t do the damage that you think they will. It’s the repetitive consumption of an extra 500 calories that add up to make a difference. Load up on water, get a good night’s sleep, move as much as you can and make healthy food choices. If there are leftovers, opt to mix them with veggies or put them on top of a salad.

Deaton also encourages active holidays. “Get moving. Take a walk, go ice skating or have your guests join you at your favorite workout class.”