5 Tips to Avoid Thanksgiving Weight Gain

Happy Tuesday everyone!  Can you believe Thanksgiving is right around the corner?!  Thanksgiving has always been one of my favorite holidays.  It's so great to stop and be grateful for all the wonderful things we've been blessed with in our lives. This year Scott and I are going to Utah to visit the in-laws and spend a little time with my big sister too.  This time of year always means that I will get to be around lots of friends, family and of course, food.

(Pic source)

In years past, I've allowed myself to indulge a little too much on Thanksgiving and have ended up with a few extra pounds going into December.  I usually told myself it didn't matter because I'd lose it all before Christmas but instead, I gained even more weight during the holidays.  According to researchers at the National Institutes of Health, I'm not the only one who has dealt with the stress of holiday weight gain.  According to a recent study, "Most Americans gain the majority of their weight during the holidays and the weight is never lost.  Pounds add up year after year, making it even more difficult to lose weight in the long run." (source)

Thanksgiving with Scott's family 2 years ago.

So how do we prevent Thanksgiving weight gain from happening and maintain (or even lose) weight during the holidays?  Here are 5 of my tips for avoiding weight gain during the holidays:

1.  Holiday calories DO count
I've heard the excuse, "Calories don't count on Thanksgiving" so many times and it just isn't true.  Holiday calories DO count!  This doesn't mean that you need to stress about counting calories instead of enjoying your meal.  You can still enjoy your food but focus on swapping out higher calorie foods for lower calorie ones.  Try to fill your plate with lower calorie foods and take smaller portions of higher calorie ones.  Here are a few ways you can save calories in your meal and save more for dessert later:
-Skip the skin on your turkey to save an extra 300 calories (that's the equivalent of a piece of pumpkin pie!).
-Eat the pie filling instead of the crust to save 200 calories, extra fat and carbs.  This is also very useful if you don't eat gluten.
-Eat a simple sweet potato instead of sugary sweet potato casserole.  This can save you up to 200 calories!

2.  Satisfy Your Hunger Throughout the Day
I used to skip meals before Thanksgiving dinner because I knew I would be eating such a large meal and wanted to save my calories for later.  This mentality actually leads to overeating and extra snacking throughout the day.  It's important to eat healthy, balance meals throughout the day so that you aren't starving by the time dinner comes.  Try eating a green protein smoothie for breakfast and a vegetable soup or salad for lunch.  These foods will fill you up and give you added nutrition without a lot of extra calories.

My favorite green smoothie: 

1 cup Almond Milk

1/2 cup Spinach

1/4 cup frozen mixed berries

1/4 cup frozen peaches

3.  Watch Your Portions
Portion control is the key to preventing holiday weight gain.  You can still eat your favorite pies, casseroles, and breads but it's important to eat smaller amounts of them so you don't over indulge.  Stick to one plate of food and fill half of it with vegetables, fruit, nuts and leafy greens.  If you're visiting family for Thanksgiving and they aren't planning on having healthy options, offer to bring a salad or vegetable dish.  Divide the rest of your plate into quarters- one for meat and one for starchy potatoes or casseroles.
For dessert try to stick to smaller pieces of pie and single servings.  Fruit and pumpkin pies have fewer calories than pecan or chocolate.

4.  Drink Lots of Water
Many people mistake thirst for hunger and reach for more food when they really need a glass of water.  It's important to drink lots of water throughout the day to lower the risk of overeating.  Thanksgiving meals are also typically high in sodium, so it's important to drink lots of water to avoid bloating.  I usually take my water bottle with me in my purse to remind myself to drink lots of water during the day.

Pic source

5.  Stay Active  
Whether you go for a walk, play a game of football, or participate in a holiday 5-K it's important to stay active during the holidays.  Skip the nap after dinner and go for a walk with your family.  Walking will help to aid in digestion and burn off those extra calories.

Playing a friendly game of football with my in-laws on Thanksgiving

Stay healthy and have a very happy Thanksgiving this week!  

-What are your plans for Thanksgiving?  
-What do you do to keep yourself healthy during the holidays?  
-Whats your favorite Thanksgiving food to indulge in?