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vvdailypress/Thanksgiving weight loss guide/November 29, 2013 9:28 AM
Thanksgiving is a wonderful holiday filled with reflection, gratitude and plenty of food. You definitely can’t gain 20 pounds from one meal, but how you eat at Thanksgiving is a good indicator of how you eat the rest of the year.
Here are a few tips to help you navigate the Thanksgiving spread to keep you from feeling like a stuffed turkey.
Eat breakfast. If you’re the host and planning to be in the kitchen most of the morning, it’s easy to skip out on breakfast. That mistake will only come back to haunt you when your hunger pangs hit just as you lay out a feast. If you’re in a hurry, make something quick such as a fruit-filled smoothie, bowl of oatmeal or three-egg omelet.
Check the packaging. Contributors to the Thanksgiving meal often will stop at a grocery store on the way and pick up a cookie tray, cheese platter or crackers with spread. All of those examples, along with most “grab and go” food, are heavily processed, low quality and enemy No. 1 when you’re trying to watch your waistline. Pick the freshest options available. Look for dishes made from scratch in potluck ceramic bowls and serving dishes.
Digestion is king. If you want to avoid that bloated feeling after your Thanksgiving feast, consider the digestion of your food. Do you get acid reflux when you eat dairy? Does your stomach not agree with spicy? Do you get flatulent when you eat sugarfree desserts? These are all signs that your body is sending you, so don’t ignore it. Find wholesome foods that give you energy and satisfy you. If you need to get back in line for a second helping, you haven’t eaten enough fiber or protein.
Lean and green. Your guilt-free indulgences are lean proteins such as skinless turkey or hard-boiled eggs and fresh green vegetables. Veggie platters make a great appetizer and any side dishes such as salad, green bean casserole and asparagus are typically lower in calories.
Pace yourself. Studies show that people who eat slower, talk more and allow their bodies to digest will eat less. Generally, it takes about 20 minutes after your first bite of food for your brain to receive signals of fullness from the stomach. If you’ve eaten and you are still hungry, go for a salad or cup of coffee or strike up a conversation. Remember, socializing with family, celebrating relationships with friends and spending quality time together is the true meaning of the holiday.
Save room for dessert. Yes, dessert is an option, even if you’re eating lean. Go for pumpkin or sweet potato pies, since they’re lower in calories than a pecan pie. Also, go easy on the alcohol, since those empty calories can quickly add up.
Work it off. If you need to burn off the excess calories that slipped by your lips, get to the gym the next day.
Dustin Bogle is a personal trainer at Kokomo Fitness in Hesperia.
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At your conveniently located Thinique Medical Weight Loss Clinic in the Alliance/Keller area of Fort Worth, we’re ready to serve all your weight loss needs. No appointments are necessary, though we recommend them so you don’t have to wait for an opening. Our staff of doctors, physicians assistants, nurses and medical assistants has been specially trained in weight loss and control, nutrition and healthy living. Be sure to stop in and find out how we can help you achieve your weight goals even if every other diet you’ve tried has failed. We’ll show you the one that works!
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