The few times of the year when people are most likely to eat way more than they should are easily Thanksgiving, Christmas, and, of course, Super Bowl Sunday. But unlike holiday dinners that revolve around turkey and stuffing, Super Bowl Sunday is all about the ultimate lineup of greasy, cheesy, and fried foods — because what’s game day without wings, nachos, and pizza? According to Time, the average person consumes up to 2,400 calories and a whopping 121 grams of fat during the game alone (but guess how many calories an NFL lineman typically eats every day). But let’s be honest: Your eating window isn’t limited to the four quarters of the game. You’re snacking during the pre-game, halftime, and probably long after the final whistle. And all that nonstop munching? It can leave your digestive system feeling wrecked well into the next day.
How can you avoid going overboard without missing out on all the fun? The usual advice — “just eat less” — is easier said than done when you’re surrounded by a buffet of your favorite guilty pleasures. Instead, the key to not overdoing it is to plan ahead. A little pre-game strategy can go a long way in helping you enjoy the big day without waking up Monday morning feeling sluggish and reaching for the Tums.
Avoid saving your calories for the game
Your pre-game strategy for Super Bowl Sunday should include both exercise and smart food choices. One of the biggest mistakes you can make is “saving” your calories for later in the day. By the time you get there, you’ll be starving and more likely to overeat. Instead, start your day with a nourishing breakfast packed with fiber to keep your digestive system running smoothly later. A bowl of oatmeal topped with fresh berries and mixed nuts is a great choice. For lunch, go for something balanced, like a turkey sandwich on whole wheat with a side salad. And don’t forget to stay hydrated. Drinking plenty of water throughout the day will aid digestion and help you feel more in control when the snacks start calling your name.
Getting some movement in before the game is another great way to set yourself up for success. No, you don’t need to try to “pre-burn” the 2,400 calories you might consume during the Super Bowl, but exercise can help regulate your appetite. According to a 2023 article in Biomolecules, physical activity triggers the release of hormones that not only help manage hunger but also influence how your body uses energy. So, a good workout earlier in the day can help you feel more balanced when you’re surrounded by all those tempting game-day snacks.
Curbing your cravings during the Super Bowl
If your appetite is somewhat satiated when your Super Bowl party starts, you’ll be a little more picky about what you put on your plate. Rather than using a large plate where you can pile on as many foods as possible, find a smaller plate and choose a sample of what might seem tasty right away. Love buffalo wings? Be sure to stock your plate with extra celery sticks for some added fiber. Celery and other raw vegetables might also help curb your appetite.
Enjoy your food by eating slowly, and give your stomach about 20 minutes before you fill up your plate again. That’s how long it takes for your brain to say you’ve had enough. You could also consider a little bit of intermittent fasting by only eating during the game and filling up only at the beginning of a quarter. Have an idea of your intended bedtime, and cut off your eating at least three hours before bed.
Consider watching your alcohol intake as well. Your willpower usually is fine at the start of the game, but a few drinks can weaken your self-control. If you choose to drink alcohol, alternate between an alcoholic drink and water. Give yourself a last call after halftime to give your body a few hours to metabolize the alcohol (instead of drinking alcohol right before bed) so you can get a good night’s sleep.