A Pound a Day
Bite This: The average American consumes around 2,500 calories at a typical Thanksgiving meal.
Add a couple of glasses of wine, a dollop of whipped cream with the pie and a side of ice-cream and soon those calories can add up to around 4,000. That's for one meal! How many of you also eat breakfast that day? There are 3,500 calories in one pound, therefore a typical Thanksgiving meal can lead to about a 1/2 pound weight gain (in order to gain a pound, you would need to consume 3,500 EXTRA calories).
Research suggests that the average weight gain during the holiday season (from mid-November to mid-January) is about 1-2.5 pounds, but can vary quite a bit. It's also been shown that physical activity decreases during the holiday season either due to decreased time (more parties, events, etc.) or because of the colder weather and it getting darker earlier.
Think about how difficult it is to shed 3,500 calories (one serious 30 minute sweat session only burns around 300 calories for a 150 pound person). Now thinking that you can possibly consume that many extra calories in one meal? Crazy!
So, how can you enjoy a Thanksgiving meal without going overboard?
1. Try not to drink your calories. Choose water or diet soda over regular soda or punch. Try to limit alcohol consumption - although, if you're around family, sometimes that is difficult to do. :)
2. Bring something healthy. That way you know there is at least one option available that is not loaded with calories. I am bringing (and always bring) the vegetables.
3. Exercise! Continue your normal physical activity that day. Try to get it done early enough so that any unforeseen plans cannot ruin your opportunity. (I try to sneak in an extra mile, or two, during my run so that I can drink another glass of wine!) Also try to engage the guests into an after-meal walk, dance party, or an elaborate game of charades.
4. Eat. Try to NOT avoid any meals that day in attempts to "save up" for the big event. This just leads to increased hunger and over consumption. Eating a light snack before you go will curb your appetite even more.
5. Watch your portions! This is usually where we overdo it. Research suggests that when presented with a large amount of food, a wide variety of food, and a big group of people, it is very common to overindulge. By paying attention to portion sizes, you can really save your waist (and waste)! Think about where you can cut calories, i.e. pass on the heavy whipped cream (~50 calories) and ice-cream (~220 calories per 1/2 cup) with the pie and save ~270 calories! Better yet, just drink your dessert! A glass of Pinot Grigio is ~125 calories whereas a typical slice of pumpkin pie is ~300 calories. You save ~175 calories!
6. Enjoy the company. In my house, it is very common for guests to gather around the food which leads to mindless eating. Try to go to another room, away from food, and just enjoy the company.
Sound Bite: I challenge you to consciously choose healthier options at your Thanksgiving meal tomorrow!
Add a couple of glasses of wine, a dollop of whipped cream with the pie and a side of ice-cream and soon those calories can add up to around 4,000. That's for one meal! How many of you also eat breakfast that day? There are 3,500 calories in one pound, therefore a typical Thanksgiving meal can lead to about a 1/2 pound weight gain (in order to gain a pound, you would need to consume 3,500 EXTRA calories).
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Think about how difficult it is to shed 3,500 calories (one serious 30 minute sweat session only burns around 300 calories for a 150 pound person). Now thinking that you can possibly consume that many extra calories in one meal? Crazy!
So, how can you enjoy a Thanksgiving meal without going overboard?
1. Try not to drink your calories. Choose water or diet soda over regular soda or punch. Try to limit alcohol consumption - although, if you're around family, sometimes that is difficult to do. :)
2. Bring something healthy. That way you know there is at least one option available that is not loaded with calories. I am bringing (and always bring) the vegetables.
3. Exercise! Continue your normal physical activity that day. Try to get it done early enough so that any unforeseen plans cannot ruin your opportunity. (I try to sneak in an extra mile, or two, during my run so that I can drink another glass of wine!) Also try to engage the guests into an after-meal walk, dance party, or an elaborate game of charades.
4. Eat. Try to NOT avoid any meals that day in attempts to "save up" for the big event. This just leads to increased hunger and over consumption. Eating a light snack before you go will curb your appetite even more.
5. Watch your portions! This is usually where we overdo it. Research suggests that when presented with a large amount of food, a wide variety of food, and a big group of people, it is very common to overindulge. By paying attention to portion sizes, you can really save your waist (and waste)! Think about where you can cut calories, i.e. pass on the heavy whipped cream (~50 calories) and ice-cream (~220 calories per 1/2 cup) with the pie and save ~270 calories! Better yet, just drink your dessert! A glass of Pinot Grigio is ~125 calories whereas a typical slice of pumpkin pie is ~300 calories. You save ~175 calories!
6. Enjoy the company. In my house, it is very common for guests to gather around the food which leads to mindless eating. Try to go to another room, away from food, and just enjoy the company.
These are great tips for any big event or party to help stay on track with diet and exercise goals during the holiday season.
What are your plans for this holiday?
Sound Bite: I challenge you to consciously choose healthier options at your Thanksgiving meal tomorrow!
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