Thanksgiving has become a day not only to give thanks but also to loosen the belt buckle and indulge. The enticing aroma of turkey in the oven and sight of fresh baked apple pie can make your taste buds melt. It takes all the willpower in the world not to get seconds.
I don't mean to ruin your appetite, but have you considered how many calories you consumed last Thursday? Sure, one day of feasting won't send you over the deep end, but Thanksgiving is just the beginning.
Holiday parties and treats are waiting to tempt you in the upcoming weeks of the holiday season, and this can add up to a few extra unwanted pounds.
On Thanksgiving, you probably consumed a meal that looks a lot like this: four ounces of a mixture of untrimmed white and dark meat turkey (350 calories), one cup of mashed potatoes (150 calories) and one cup of homemade stuffing (a whopping 400 calories).
If you drenched your food with gravy, you slathered on an additional 300 calories. I'm sure you topped it off with a slice of apple pie and a half-cup of ice cream (650 calories).That's nearly 2,000 calories on your plate - not to mention the drinks, appetizers and second helpings. On Thanksgiving, it's easy to consume more than 4,000 calories and 250 grams of artery-clogging fat.
According to the American Council of Exercise, "to burn off a 3,000 calorie Thanksgiving Day meal, a 160-pound person would have to run at a moderate pace (about six miles per hour) for four hours, swim for five hours or walk for 30 miles." That's more than a marathon.
If this causes you a bit of guilt about last Thursday's indulgences, don't fret. You can still enjoy your holiday favorites through portion control and healthier alternatives.
Making some changes in your choices at the next big holiday meal can cut a lot of calories. Try to eat white meat without the skin, not the untrimmed dark meat slices. Skip the apple pie and cookies and stick with pumpkin pie, which is only about 150 calories per slice.
Try filling up on larger portions of salad and vegetables and minimizing your portions of the side dishes. Also try to limit your alcohol intake before the big meal, because drinking can make you less aware of your food consumption and trigger you to mindlessly eat more.
A common mistake is to skip meals in order to save calories for the big holiday dinner. If you skip meals, the mind and body go into starvation mode and you will be more likely to overeat at dinner.
Try to eat a low-calorie breakfast and lunch and drink plenty of water. By eating smaller meals throughout the day, you will be left feeling more satisfied and will likely be able to control your desires to indulge at dinner.
If you happen to give into temptation, don't feel too guilty. You don't have to go out running for four hours the next day. It's much easier to increase your exercise activity level preceding the holiday and getting your diet and exercise routine back on track in the following days.
Getting in an intense workout session on the same day as the big meal can help you metabolize fat from sweet treats more efficiently. Try walking or running at varying paces for 20 to 30 minutes. Run at a faster pace for two minutes and then recover with one minute of an easier pace. Keep repeating this cycle for a total of 30 minutes. It can be difficult to resume healthy eating habits with a fridge full of leftovers. Encourage guests to divide the leftovers up and take them home.
Don't let the holidays sabotage your fitness program. Put yourself in control through smart yet satisfying choices, so you don't have to make "lose weight" your New Year's resolution.
