The Holidays have begun! The most wonderful time of the year kicks off today. All across the country it snowing food and raining drink. You’ll undoubtedly sit at a table overladen with an endless array of delicious options.
And you’ll feel guilty if you don’t try everything.
Over eating. On Thanksgiving it’s expected; the rest of the year we try not to; but let’s face it: we are over-served everywhere we go.
Quantifying food, counting calories, is notoriously difficult and imprecise. How much eating is over eating? How do we know we’ve had enough? How can we stop before it’s too late?
Stop at 80% Full
Luckily our friends at Precision Nutrition have attempted an answer to our question; and the answer is 80%. We should stop eating when we feel like we’re 80% full.
It all comes down to self regulation. How can we self regulate our eating so we don’t overshoot that 80% mark. There are a few strategies:
- Eat slowly– Take your time to taste and enjoy your food. You’ll be way more aware of how full you are if you pace yourself. Try eating with your off hand.
- Smaller plate- Less real estate on the plate forces those smaller portions.
- Eat protein and veggies- Protein and veggies are more sating. You’ll feel satisfied by small portions.
- Eat mindfully- Tune into your body. Ask yourself if you’ve had enough instead of aiming to clear the plate. This is a learned skill. It will take you a bit to learn where your 80% is. Aim to get better- don’t aim for perfection.
I wrote a few months ago about how small improvements (get 1% better) accumulate huge results according to the Aggregation of marginal gains theory. Getting 1% better at everything bike/training related took British cyclists from obscurity to the podium. This holiday season maybe we get 1% better at recognizing where our 80% mark is.
Will it take us to the podium? I won’t rule that out; but it could easily take us from where we are to where we want to be.
Happy Holidays! Eat god food mindfully.
