How to Not Gain Weight on Thanksgiving Day

This Thanksgiving, don't gain weight! You can have a great day, enjoy the food and fun, and not be a 'stuffed turkey'!

Difficulty: Easy

Instructions

Things You'll Need:

• Just a little bit of discipline and will power
• A desire to enjoy Thanksgiving without eating too much and feeling 'blah'
• Comfortable walking shoes, a footbal, soccer ball, board games, cards, etc. Some toys for having fun!

1. AM Exercise: Either before or after breakfast, some exercise is essential. At a minimum, 20 minutes of brisk walking. Why? You most likely will be eating plenty of carbohydrates on Turkey Day. Make sure your metabolism is 'turned on' and ready to burn all of this fuel.

2. Eat some eggs for breakfast. The protein and fat will boost your metabolism and sustain you so that you are not starving when it is time to cut the turkey and spoon out the mashed potatoes and stuffing. Keep your total breakfast under 400 calories, making sure to get some protein. An egg biscuit made with a whole grain or 'light' English muffin, a slice of low fat or fat free cheese, add a piece of veggie sausage, is a great combo that will give you plenty of protein, fiber, and fat to sustain you. Likewise, an egg omelet with ham, green peppers, and onion, will do the trick.

3. Drinking 16 - 20 ounces of water within the hour of the big feast will help you feel less hungry, and eat less.

4. If there is a raw veggie tray for snacking or appetizers, make sure you have some. Raw veggies like celery, radishes, carrots, peppers, cauliflower, and broccoli will keep away those hunger pangs and prevent you from overeating. Also, some olives, small amounts of cheese, or a few nuts, will really help curb your appetite.
   
   **If you are attending a Thanksgiving dinner, ask the host what you can bring. If you find out that nobody is going to bring a veggie tray, then that would be a perfect contribution for you. Since so many people like to dip their raw veggies, make a ranch or sour cream dip from powder, and use fat free sour cream.

5. When it is time to fill your plate, keep one thing in mind. There will be no going back for 'seconds'. Meaning, you got one shot. This is not a buffet with multiple returns to the serving spoons. You are going to fill your plate with one serving size of the foods that you want, and that is your meal. No adding more to the plate when you are done eating.

6. So you have one shot to get your plateful of food. How to do it? First, make sure you have got plenty of white meat turkey. Skip the dark meat. A properly done turkey on Thanksgiving is the best time to get some great white meat turkey. Now, make sure you have plenty of veggies on your plate, load up on green beans, broccoli, anything green that is available. Veggies like cauliflower, squash, and corn are good also.

7. Beware of the starchy carbohydrates. Of course they are going to have a place on your plate. Keep the serving sizes small when you reach for the mashed potatoes, sweet potato casserole, noodles, stuffing, or any other starchy carbohydrate. Today is a great day to pass on the bread or rolls too.

8. Skip the gravy. Really, skip the gravy.

9. Chew your food well, and appreciate what you are eating. It is not a race. Be thankful, and enjoy some good conversation while enjoying your meal.

10. Make sure you are not drinking any liquid calories with your meal. Water, plain tea, or black coffee is best.

11. When the meal is over, don't head for the closest recliner or couch. Get moving! If the weather is nice, go outside and walk, or play some games with a soccer ball, basketball, or football. Break out some board games or card games. Pass some time and have some fun after the big meal. Help your host clean up if they don't mind. Invigorate your body, and your mind. Do something!

12. Don't eat dessert right after the meal. It is easy to pass on dessert by saying 'I am full for now, maybe later'. That way, you can possibly skip dessert altogether, or at least spread your eating out some. That way, you will eat less by the end of the day.

13. Get everyone together to go out for a Thanksgiving Day walk after the big meal.

14. For dinner, keep it light. Leftovers does not mean eating another entire Thanksgiving meal.

15. Drink plenty of water throughout the whole day. Especially if you think you are going to overindulge.

Tips & Warnings

• Take pride in eating healthy, and eating light.
• Encourage others to exercise with you, and to be active.
• Offer to bring healthy and low fat dishes if you are attending a Thanksgiving dinner. Veggie dishes and low fat desserts can help you stay on track.
• Do not overindulge on dark meat, ham, or any of the high starch, carbohydrate foods.
• Don't go back for 'seconds'.
• Desserts that are full fat, avoid completely. Go for pumpkins pie ... and skip eating the crust.

Resources

• Good Recipes Here!

[ilfat]

on 8/13/2009 who cares? i eat the whole turkey even i am obese