| Today’s blog is courtesy of Christie Brooks, MS, RD. Christie specializes in functional medicine and is a licensed dietician and nutritionist, as well as the author of Root Cause: Turning Symptoms Into Solutions (available on Amazon).
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 at least a pound or two (or more) during the holidays — and keep the extra weight permanently. Or some go right into yo-yo dieting after the New Year, only to be frustrated that they overdid it during the holidays.
But Thanksgiving does not have to sabotage your weight. 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!
1. Get Active
Burn off extra calories before you ever indulge in your favorite foods. Eat moderately 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.
2. Eat Breakfast
While you might think it makes sense to save up calories for the big meal, 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 oats with almond milk and nuts or collagen powder — 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.
3. Lighten Up
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.
Try using lower fat chicken broth to baste the turkey and make gravy. Use fruit purees instead of oil in baked goods. You can also try plain Greek yogurt instead of sour cream in creamy dips, mashed potatoes, and casseroles.
4. 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 tablespoon size or reasonable-sized portions of the foods you cannot live without.
Don’t waste your calories on foods that you can have all year long. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods.
5. Skip the Seconds
Try to resist the temptation to go back for second helpings. Leftovers are even 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. Choose the best bets on the buffet. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others.
White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, thin gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories. However, if you keep your portions small, you can enjoy whatever you like.
6. Slowly Savor
It takes 12-15 minutes before your “fullness” signal is activated in the brain. Eating slowly, putting your fork down between bites, and savoring each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with a single plate of food. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.
7. Go Easy on 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 way you stay hydrated, limit alcohol calories, and stay sober.
8. Be Realistic
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. This way, at the start of the new year you will be ahead of the game if you can avoid gaining any weight over the holidays.
9. Focus on Family and Friends
Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends. The main event should be family and friends socializing, and spending quality time together, not just what is on the buffet.