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Thanksgiving is a time of celebration. It is the ideal opportunity to enjoy the company of family and friends and eat some of your favorite traditional dishes. Food is a central part of this holiday, and you probably feel like you won’t get the full experience if you don’t indulge.
If you’ve spent the rest of the year focused on healthy eating and fitness, Thanksgiving weight gain can be frustrating. The holidays come at the end of the year, so if you have weight loss or health goals, a few extra pounds can derail your yearly objectives.
Holiday weight gain is a real phenomenon. A study found that the average adult packs on 0.37 kg (0.8 lbs) during late-year festivities, with some people adding as much as 3.3 lbs to their waistline.
Can you enjoy the traditional goodies that define the holiday without ruining your healthy eating efforts? Thanksgiving weight loss is possible if you take steps to moderate your calorie intake to avoid adding pounds.
Here are eight Thanksgiving weight loss tips to help you with this effort.
1. Watch Your Portion Sizes
One Thanksgiving weight loss strategy is to eat all your favorites in small quantities. Limiting portion size allows you to taste all the traditional flavors without a spike in calorie consumption. Studies have shown that people given larger portions were unable to control calorie intake, while those served smaller amounts will eat what’s on their plate and still be satisfied.
Limiting calorie intake can fight Thanksgiving weight gain. If you slow down and savor the food, you can maximize the enjoyment without opting for a huge serving.
2. Cook Healthier Versions of Favorite Dishes
If you think you will struggle with the willpower to stick with smaller scoops and slices, you can opt for healthier versions of traditional dishes. With the right recipe, you can limit weight-packing calories for everyone who comes to Thanksgiving dinner.
Often, additional ingredients turn otherwise healthy foods into unhealthy treats. Yams and sweet potatoes are good for you, but with the addition of marshmallows and butter, you add extra calories, sugar, and fat. The same idea applies to whipped cream in cranberry sauce or on top of pumpkin pie.
You can often find low-fat recipe options for your Thanksgiving favorites. Many of these cut the calorie content of the dish without compromising flavor.
3. Eat a Healthy Breakfast
A healthy and filling breakfast can keep you from overeating later in the day. The early meal is important every day, but especially when you are confronted with a Thanksgiving feast in the afternoon.
75% of the people who successfully lost 30 or more lbs. and kept it off eat breakfast every day. A healthy meal will keep your blood sugar levels in check. Low blood sugar can cause the release of hunger-producing hormones, which could cause you to overdo it when you finally sit down to eat.
High-protein foods like yogurt, eggs, and cheese are excellent at providing energy that can carry you through the day, and you can get carbohydrates from high-fiber sources like whole wheat bread or oatmeal.
4. Drink Plenty of Water
Water lacks calories, sugars, and fats, making it the perfect diet-friendly drink. With punch, sodas, and alcoholic beverages on offer, water is the obvious choice if you are watching your waistline. Also, if you drink enough water, you will feel full and avoid the temptation to overeat. Drinking 16 ounces of water 30 minutes before you sit down can trick your body into feeling full sooner so that you do not give in to the temptation to overeat.
5. Limit Alcohol Consumption
Alcoholic beverages contain empty calories themselves, and they can actually cause you to eat more. Studies have shown that consuming alcohol before a meal can increase the amount of food you eat by as much as 30%.
Cocktails, wine, and aperitifs are a part of many families’ Thanksgiving traditions. However, if you can stick to one or two small alcoholic beverages during the festivities, chased with water, you can avoid unwanted appetite increases.
Another option is to limit empty calorie intake by choosing between dessert and an alcoholic drink.
6. Use a Smaller Plate
A smaller plate can help you remember to reduce portion sizes. If you avoid going back for a second helping, you can generally keep your calorie intake at a reasonable level with smaller scoops, pieces, and slices.
7. Start an Active Tradition
Another option is to burn off the extra calories by getting active after the meal. This activity could be anything that gets the most family members to participate. A game of touch football might be appealing to some, while others might prefer a stroll around the neighborhood after the meal or between dinner and dessert.
8. Bring a Healthier Dish
Other family members might not share your enthusiasm for healthy eating. If your low-calorie options are limited, you can at least bring one healthy dish to the party. If you opt for roasted vegetables or fruit salad without fattening extras, you can have at least one menu option that you can enjoy in large portions without worrying about your weight.
The Importance of Weight Management
Is it worthwhile to follow these Thanksgiving weight loss tips? Yes, weight management is a vital aspect of overall health.
According to the CDC, overweight and obese people have a higher risk of premature death and a greater chance of developing chronic diseases like hypertension (high blood pressure), diabetes, gall bladder issues, osteoarthritis, sleep apnea, and cancer. They also have an increased chance of suffering a stroke and heart attack.
Weight management is essential for avoiding these health problems and having a better quality of life. At Matthews Internal Medicine, we can help you create a weight management plan to proactively address the fitness and nutritional aspects of weight loss and help you avoid the health concerns that come from being overweight.
You can request an appointment with our weight management experts to get started with a plan that addresses your needs and helps reduce the risk of weight-related illnesses.