ENJOY THE HOLIDAY FEAST WITHIOUT THE GUILT…OR THE WEIGHT GAIN
Thanksgiving only comes around once a year, so why not go ahead and splurge? Because gaining weight during the holiday season is a national pastime. Year after year, most of us pack on a least a pound (some gain more) during the holidays…and keep the extra weight permanently. But Thanksgiving does not have to sabotage your weight, experts say. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!
Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods. Eat less and exercise more is the winning formula to prevent weight gain during the holidays. Increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast. Make fitness a family adventure. Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together.
While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk so you won’t be starving when you arrive at the gathering. Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices.
Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories. There is more sugar and fat in most recipes than is needed and no one will notice the difference if you skim calories by using lower calorie ingredients.
Police Your Portions
Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without. Don’t waste your calories on foods you can have all year long. Also, try to resist the temptation to go back for second helpings. Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert.
Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.
Go Easy On The Alcohol
Don’t forget those alcohol calories that can add up quickly. Have a glass of wine or a wine spritzer and between alcoholic drinks, enjoy sparkling water. This was you stay hydrated, limit alcohol calories, and stay sober.
The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss. Shift from the mindset of weight loss to weight maintenance. You will be ahead of the game if you can avoid gaining weight over the holidays.