7 Tips for Avoiding Thanksgiving Weight Gain

Thanksgiving is around the corner—and along with it, loads of temptation. Research shows that, on average, Americans eat somewhere between 3000 and 4500 calories during Thanksgiving dinner. That’s more than a pound! The bad news is, this kind of overindulgence wreaks havoc on your metabolism and can set the stage for weight gain during the holiday season. When you spend so much time and effort to exercise, follow a healthy diet and work with a nutrition mindset coach, it doesn’t make sense to blow it all on Thanksgiving.

The good news is, you don’t have to derail your efforts this holiday. Follow these strategies to keep your waistline in check while still enjoying your Thanksgiving weekend.

1. Hydrate, Hydrate, Hydrate

Proper hydration will keep energy levels high, while helping to regulate blood sugar levels and keep cravings in check. Often times, we mistake thirst for hunger—if you’re drinking enough water, you won’t have to worry about that.

2. Limit the Libations

Avoid empty calories as much as possible—and that includes alcoholic beverages. Opt for water instead of soda and if you do choose to drink alcohol, make it a white wine spritzer or other low-calorie libation. Have a glass of water between each alcoholic drink.

3. Don’t Skip Meals

Many people think that if they skip breakfast the day of Thanksgiving it will make up for some of the calories they’ll eat later. Wrong! Skipping meals slows down your metabolism so you’ll actually burn less calories and fat throughout the day. In addition, when you skip meals, chances are you’ll feel extremely hungry when the big meal rolls around. Instead, eat a healthy breakfast and some protein- and fiber-rich snacks throughout the day so that you’re not starving when it’s time for your Thanksgiving meal.

4. Indulge Selectively

Don’t eat something just because it’s there. If you’re going to indulge in a fattening treat, make sure it’s one of your favorites and only take a small portion. Make smart choices like opting for white turkey meat only and skipping sodium-laden gravy. 

5. Lighten Up

If you are making the meal, lighten up the recipes wherever you can without sacrificing taste. If you are eating at someone else’s house, bring a healthy dish so that you will be certain to have at least one option that won’t sabotage your diet. Fill most of your plate with items like white turkey meat, roasted veggies and salad, leaving only a little room for small portions of the heavier sides. You can even indulge in some pumpkin pie, since pumpkin is low calorie and packed with antioxidants. Just skip the whipped cream or choose a low-fat or sugar-free version.

6. Slow Your Roll

Eat slowly and mindfully. Really listen to your loved ones and be present for conversations instead of rushing through the meal. A good trick is to set your fork down between each bite and chew slowly. The stomach takes about 20 minutes to signal your brain that it’s full, so give it time to do exactly that.

7. Keep it Moving

Even though the holiday weekend can be busy, make time to get a few workouts in. If you can squeeze in a workout on Thanksgiving morning, you’ll be way ahead of the game. It will rev your metabolism, burn extra calories and boost energy levels. PRO TIP: Act like your favorite nutrition mindset coach and take a walk after Thanksgiving dinner with your loved ones to aid with digestion and burn a few extra calories.

Follow these tips to have a healthy, happy Thanksgiving.