A weight loss journey is tough, and weight loss during Thanksgiving can seem improbable. Most people actually experience weight gain during this time of year. But, weight loss isn’t out of the question during this holiday if you strive to find balance during your Thanksgiving. Although the emphasis is on food, follow these healthy eating and activity tips to avoid the dreaded holiday weight gain.

Thanksgiving is all about traditional comfort foods are loaded with things that make them taste good. Foods like green bean casserole, sweet potato pie, mac n cheese, mashed potatoes can be loaded with fat from cheese, butter, and cream. This means they’ll more calories per ounce than your typical staple food. Even worse, they’re often loaded with sodium. Although salt alone isn’t enough to cause an increase in body fat, it can cause fluid fluctuations leading to extra pounds the next day. When the scale spikes, especially after turkey day, you’ll be less likely to get back on the wagon on Black Friday. 

This holiday occasion is meant to be pleasurable, not a source of guilt over calorie intake. But filling yourself to excess is both uncomfortable and unhealthy which goes beyond just the risk of a few inconvenient “holiday pounds.” In fact, consuming a meal that’s unusually high in carbs and fats can increase blood vessel inflammation and stiffen arteries, according to the Laboratory Investigation. 

So how do you prioritize wellness and nutrition without skimping on enjoyment? Don’t throw in the calorie counting towel. Instead, strike a good balance, giving yourself some fun and keeping your fitness in mind. Use these tips on Thanksgiving Day and throughout the holiday season to  make January 1st a breeze.

 

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Tip 1: Avoid Food Restriction Leading Up to Thanksgiving Dinner

While it’s common to forego breakfast and lunch on Thanksgiving to “save” calories for dinner, this can actually have the opposite effect. “When you intentionally fast in order to feast, your brain is essentially planning for a binge…You should never, ever let yourself get so ravenous that you will just eat anything,” says Dr. Lisa Young, an adjunct nutrition professor at New York University. 

The forced deprivation also causes your blood sugar to fluctuate which can further intensify cravings, she continues. Instead, Dr. Young advises eating small-portion meals that contain fiber and protein. Think eggs with fruit or toast with nut butter for breakfast, then hummus with vegetables for lunch.  

Tip 2: Look for Fun Ways to Be Active During the Day

The common go-to is registering for a Turkey Trot. This is good because it’s a group activity you can do with friends who you might not be seeing later for dinner. Also, it’s great accountability since you have to make a commitment in advance. Lastly, it starts your day off right, which will help you control calories later throughout the day.

Although a Turkey Trot is a great way to keep yourself on track with your weight loss goals, it’s not the only option. For example, you can do an at-home night intensity interval workout. These types of workouts are shown to help decrease your appetite, something helpful to avoid Thanksgiving weight gain.

Conversely, you don’t have to enforce a strict exercise regimen on yourself, but it’s important to do something active before and after the meal. For example, between appetizers, drinks, entrees, and desserts, a Thanksgiving dinner can exceed 4,500 calories and 229 grams of fat, according to the Calorie Control Council. Combine this with a sedentary pastime like watching football, and it’s no wonder “food comas” are considered normal after the big dinner.

Rather than sprawling on the couch, move your body with these simple ideas:

  • Toss a football around between quarters. 
  • Take a walk after dinner. 
  • Play a game of fitness charades. 
  • Set up your own pre-dinner obstacle course.

Here are some more ideas to make exercise fun on Thanksgiving day.

Tip 3: Fill Most of Your Plate with Veggies and Protein

When it’s time to load your plate, don’t abstain from your favorites. It is okay to indulge in moderation. Ensure the bulk of your meal consists of vegetables and lean proteins. Aim for as much as 2.5 cups of raw or cooked vegetables, suggest the USDA’s Dietary Guidelines, and choose non-starchy varieties with minimal cream sauces, butter, and salt. And, if you’ve been at your weight loss goal for a while now, you know this is how your plate should anyways. So, try to stick to the same rule of thumb, rather than tossing your good habits out the door.

Carrots, leafy greens, or Brussels sprouts are all excellent choices, and if you want a slice of turkey, the USDA recommends skinless white meat. If you want to indulge a little more, grab a biscuit or corn muffin and a scoop of mashed potatoes, or another carb item. But focus on portion control, starting with a smaller amount and taking more as needed. And of course, skimp on the butter or added gravy.

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Tip 4: Listen to Your Body and Practice Mindful Eating

You might also consider this intuitive eating, a common topic in diet culture. Mindfulness at the dinner table has been linked to a decrease in emotional or comfort-based overeating, according to Frontiers in Psychology. When you slow the pace of a meal and tune into how each bite makes you feel, it’s easier to notice when you’re full and put the fork down. 

Here are a few things to tune into as you eat: 

  • Noticing the flavors and textures in your mouth. 
  • Chewing and savoring the food completely, instead of rushing to swallow. 
  • Expressing gratitude for the ability to nourish yourself. 
  • The communal aspect of the meal. 
  • Your hunger cues when debating if you can make room for seconds or a sliver of pumpkin pie.

Tip 5:You Don’t Have to Keep Counting Gravy Calories

You don’t need to count gravy calories on the big day and deprive yourself of the foods you look forward to indulging in, but a healthy balance is important. You can enjoy a meal that is both nutritious and delicious—without counting every calorie going in. Make time for movement, practice mindful eating, and avoid meal restriction to enjoy yourself without pushing your body to the brink.

There are even more healthy nutrition behaviors that help others with weight loss goals. In fact, nutrition coaching is growing faster than ever. And, if you love healthy eating, you probably also have a passion for fitness too. These two go hand in hand. 

With an exercise degree program, you get qualifications in nutrition coaching and personal training. Because these are factors that impact a client’s ability to move and be fit. It’s a holistic approach you can only get with an exercise science degree. 

Regardless of whether you’re pursuing an associates degree, bachelor’s degree, or master’s degree, at Lionel you earn multiple certifications and specializations along the way. This means you can start working as a fitness and nutrition professional even before graduation day! And, with the help of financial aid, earning your exercise science degree is even more of a possibility. 

Check out our programs and contact Lionel today!