With Thanksgiving fast approaching and my mom's pumpkin pie calling, I'm worried that I'll be wearing more chunky sweaters than sexy holiday dresses this December. The average Thanksgiving meal clocks in at more than 3,000 calories -- approximately a day and a half's worth of food for the average 140 pound woman who exercises roughly three times a week.
Thankfully, I've found a few tips to avoid gobbling more than I should. It's great to indulge a little -- that's part of what the holidays are all about -- but with a few rules of thumb, you can avoid the infamous "Thanksgiving hangover" and feel good about both the holidaysand your health.
Thanksgiving rule of thumb #1: Drink the right liquids
Fill up on water before the big meal, and avoid pre-meal cocktails that leave you dehydrated and hungry for high-fat foods once you sit down to eat. Or, try a pre-meal soup made from the yummiest of autumn foods to curb your appetite later on, like a curried butternut squash soup (about 95 calories and 3 grams of fat per 12 oz.) or for a heartier option, a spiced pumpkin soup (about 190 calories and 10 grams of fat per 12 oz.). Why soup? It's hot, so not only do you eat more slowly, but its liquid consistency fills up your stomach so you don’t eat one too many servings of buttery mashed potatoes later.
Drinking water before and throughout your meal will help reduce bloating later. Avoid loosening the belt of your Black Friday shopping pants by drinking flavoredwater over the beer and mixed drinks from the family liquor cabinet. Alcohol free, in this case, is calorie-free, and just as delicious as a cocktail.
Thanksgiving rule of thumb #2: Follow the three-quarter rule
You set a budget for your holiday shopping – why not set a calorie budget for your holiday meals?
Avoid denying yourself the pleasures of good food by following the three-quarter rule. Fill your plate three-fourths full of lower calories foods, like vegetables, salad, fruit and turkey -- and one-quarter full of higher-calorie treats, like stuffing, mashed potatoes or a sweet dessert. Add an inch on your plate between each kind of food, and you've just eliminated extra space for the extra bites you don’t need.
Thanksgiving rule of thumb #3: Don't skip meals
Skipping meals before Thanksgiving will leave you so hungry that once those potatoes hit your plate, you'll only want to eat the higher-calorie foods to quickly quiet your growling stomach. Instead, up your workouts before so that your metabolism is running at a healthy speed. Add an extra 10 minutes to your morning run and burn enough for a light beer with your meal (about 100 calories burned per 10 minutes), or take an hour-long dance class (about 350 calories burned) the day before and you can have a second serving of turkey.
If you want to cut back so you can indulge a little bit more later on, skip meals out and other social engagements revolving around food days in advance. Eating with friends and family lowers your resolve and prolongs the meal, so you end up forgetting about your eating budget as you socialize and, in turn, continue to eat even when you’ve had enough.
Thanksgiving rule of thumb #4: Go scale-less for a week
One pound equals 3,500 calories, and with the standard Thanksgiving meal costing you a little more than 3,000 calories, it's safe to say one meal won't destroy your figure. Hopping on the scale the day after a big meal isn't reflective of your true weight. Your body retains water for about a day or two (less if you drink lots of water during your meal) – so don’t beat yourself up if you see a slight uptick on the scale, especially if it means consoling yourself with a leftover mayo-turkey-white bread sandwich for lunch.
What's most important is that you resume normal eating and exercise habits starting the day after the feast. Wake up, eat breakfast, and go to the gym. Make a salad with turkey leftovers for lunch (without the stuffing), and then burn off some calories by hitting the holiday sales. With the successful budget you're already following for healthy holiday eating, you can confidently begin following that holiday spending budget, too.
Related links:
- Sexy Gifts For Less
- Gifts for Tweens, Teens, and College Kids
- Best Products for an Eco-Friendly Girl
- Stay-Slim Eating Strategies for the Holidays
- Recover From Holiday Food Binges in 3 Days
Reprinted with permission of Hearst Communications, Inc.
