Thanksgiving Survival Guide

This Thursday is Thanksgiving, a day to give thanks, spend time with friends and family, and of course eat! It also marks the start of the holiday season, filled with parties, gift giving, family togetherness, and lots of food. Many people think they gain at least 5 pounds during the holidays, but it turns out that the average weight gain between Thanksgiving and New Year’s Day is only about one pound.  Doesn’t sound so bad, right?! The problem is, that one pound often doesn’t go away, and as the years pass the weight keeps adding on. How can you prevent weight gain this Thanksgiving? Follow these tips:

1. Don’t go hungry. To avoid overeating at your Thanksgiving meal, make sure to eat meals as usual during the day. If the big meal is lunch, eat breakfast in the morning. If it’s dinner, don’t skip lunch. If you get to the table hungry, chances are you’ll eat more than you would if you’ve already eaten during the day. Best bets are meals with a combination of protein and high-fiber carbohydrates: whole-wheat toast with natural peanut butter, fruit and low-fat cheese, or some carrots with hummus.

2. Be selective. Whether the meal is being served buffet style or the food is passed around, observe what’s being offered before you fill yor plate. Stick to lean meats, veggies, and some lighter starches. Splurge on items you don’t get to enjoy often and pass on the dishes you can have anytime. For example, if you want some stuffing go for it and skip a different starch, like bread or mashed potatoes.

3. Watch your portions. Just like every other day of the year, portion size is a big factor for weight gain, but when it comes to holidays it’s even more important because there are extra temptations. Studies have shown that people take more and eat more food when more is present. So limit how much you take and keep in mind that the more things you decide to put on your plate, the smaller the portions of each should be.

4. Drink wisely. Liquid calories add up fast, and alcoholic drinks can be doubly bad because alcohol decreases inhibitions and increases hunger, which can lead to overeating. Fill up on water or club soda, and be sure to drink a glass of either between alcoholic drinks to stay hydrated and avoid drinking too much alcohol.

5. Be realistic. Most importantly, don’t think about losing weight on Thanksgiving. Switch your mindset from weight loss to weight maintenance and you’ll enjoy the day much more. Depriving yourself of the traditional foods you enjoy will only leave you wanting them more.  So give in to those cravings in moderation (using the above tips as your guide), and come Friday you can resume meals as usual.