holiday season is here and so are all of the extra pounds that we can
pack on this time of the year. The average person can gain three to
five pounds over the holidays. That doesn't sound like much, unless
you don't lose it. A five pound weight gain every year adds up! So
how do you survive the non-stop feasts and overeating-induced comas?
Just like anything in life, moderation is key. It is also important
to include activity in your holiday plans.
American Council on Exercise recommends the following eight survival
tips for a healthier Thanksgiving:
and lunch is a sure recipe for overeating at the Thanksgiving table.
Our bodies aren’t
meant to handle 2,000-3,000 calories all at once and will store
excess calories as fat.
Better to eat
smaller amounts and drink lots of water throughout the day and
really enjoy a healthful dinner.
portion sizes: Draw a 12-inch dinner plate in your mind and divide
it into three-inch-sized circles with each one representing one food
group: proteins, vegetables and starches. The key is to stay within
your circle for each food group: If you like turkey and ham, fit a
little of both in one circle.
If you’re worried
about the food choices, bring your own low-calorie dish or veggie
tray to family gatherings.
Be active: Go for a
bike ride, a long brisk walk, a run or spend at least one hour at
your local gym to burn calories before the big Thanksgiving meal.
Plan a family event
that involves physical activity—a pick-up game of basketball, a
snowball fight, a long brisk walk outdoors or a family bike
ride—before, during or after the big meal.
Be mindful of your
alcohol intake: Mixed drinks tend to have high amount of
concentrated sugar and quickly add empty calories. One glass of wine
may be reasonable, but remember alcohol contains about 7 calories
per gram, which makes it nearly twice as fattening as carbohydrates
The holidays are all
about family and friends. It is a great time to plan a walk with the
family on the trail or around your neighborhood. If watching
football is in your plans, get outside during halftime for your own
game. If the weather isn’t cooperating in your plans, put on some
music and get everyone dancing in the living room. Enjoy the holiday
and be thankful for your health.