Jeremiah Jacobs, MS, CSCS, Nutrition & Exercise Consultant at Cenegenics Carolinas, offers these survival tips for a healthier Thanksgiving, and to help you stay on target with exercise and weight management goals.
1. Save your cheat day this week for Thanksgiving Day.
If Thanksgiving Day is your only “bad” day of the week, it is unlikely that you will do enough damage to be noticeable. This does mean that you have to get rid of the leftovers though! Send them home with your guests or offer them to a local soup kitchen.
2. Eat the protein and green stuff first!
Fill two thirds of your first plate with protein and veggies, keeping high calorie, fat and carb casseroles and sides to one third of the plate. Protein, fat and fiber slow down the blood sugar and insulin spikes from carbs and help you fill up before you start in on dessert.
3.Eat normally before your Thanksgiving dinner. Remember that everyday should include 4-6 small meals to keep your metabolism ramped up. Many people like to “save up” their calories for the big meal because they know they will overdo it. This causes metabolism to slow down and makes the body prone to storing fat. In addition, eating only one big meal means you’re starving again by dinner! You might end up eating more calories in just one Thanksgiving meal than eating smaller meals throughout the day.
4. Don’t skip your workout!
Actually, 2 is even better! It is best to do a normal workout about 1-2 hours before your Thanksgiving meal. This will prime your
body to use up all of those calories for recovery as opposed to storing them as fat. In addition, exercise has a satiating effect (especially cardio) so you typically eat less after you workout. Afterwards, go for a walk to get your blood flowing and help with digestion. This will encourage your body to release the fats and carbs from your meal for energy (as opposed to the post meal nap, which encourages a spare tire…or two).
