Avoid Holiday Weight Gain

turkey_trot_runningToday is Thanksgiving and it is my favorite holiday.  In the past, even as recently as last year, I could be found piling my plate 3 to 4 times with food and all throughout the night.  I love this day because there is no gift giving and it is just an opportunity to sit down with family and friends and laugh, argue, and enjoy the  company.

This year marks my first Thanksgiving as a vegetarian and so it will be a challenge to avoid cutting into the turkey and ham, but I also know that it is time to begin the process of leaning out before I go to Las Vegas.  I am currently at 144 pounds and when I leave next Friday I want to weigh 138 pounds.  I know that when I  get to Vegas that it will be much harder to restrict my diet because of not having my home kitchen to cook in.

So when I sit down to have Brussel sprouts, asparagus, risotto, mushroom and sweet potatoes I also know that I will only be having one serving but what else can I do with this holiday season to maintain a healthy weight and avoid packing on the pounds, especially since 70.3 Puerto Rico is in March and I do not want to go up and down.  Leave it to the internet to have all the ‘answers’ to all your questions.

This article (click here) provides you with 10 strategies to prevent the holiday bulge.  The tips are excellent reminders for the holiday season, but should also be applied year round.

1. Eat four to six smaller meals rather than “saving” yourself for that special holiday meal

2. Plan a workout before a holiday party or big meal

3. In contrast to our “sports mentality” to pick up the pace, when eating, SLOW DOWN!

4. Remember the law of diminishing returns

5. Take advantage of “nutritionally dense” holiday foods

  • Pumpkin
  • Cranberries
  • Turkey
  • Sweet Potatoes.
  • Chestnuts

6. Offer to bring a healthy dish to holiday parties

7. Try recipe modification

8. Beware of liquid calories, especially alcohol

Table 1: Calories Found in Alcoholic Beverages

Beverage Serving size Calories
Beer 12 ounces 160
Light Beer 12 ounces 100
Non-alcoholic Beer 12 ounces 32
Red Wine 4 ounces 85
White Wine 4 ounces 80
Wine Cooler 8 ounces 120
Daiquiri 4 ounces 225
Margarita 4 ounces 270
Gin and tonic 4 ounces 150
Pina colada 4 ounces 262

9. Don’t “hang out” at the appetizer table when socializing at a party

10. Use a journal to monitor your training and nutrition

–> This article was written by Kim Mueller, M.S., R.D. • For Active.com


Have a Happy Thanksgiving!

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  1. adena says:

    I’m going to make turkey this weekend, with sweet taters and brussel sprouts!! Then i’ll have leftover lunches for a week. Enjoy your day, your dinner sounds super yum even without Tom the Turkey.
    adena recently posted..so I was… and some winners!My Profile

  2. I have to tell you, this holiday is NEVER an issue for me. I have never gained weight over the holidays. Happy Thanksgiving to you!!!!! Enjoy!
    Mamarunsbarefoot recently posted..Three Things ThursdayMy Profile

  3. marlene says:

    WOW I can;t imagine you getting any leaner than you already are!! All the power to ya – I have a heck of a time shedding pounds close to a race when my appetite is stronger than ever. Good luck and ENJOY this weekend!
    marlene recently posted..Reminder..My Profile

  4. Megan says:

    Reading this Thanksgiving morning was so perfectly timed as I’m trying to figure out my “game plan” for the day. I already got in my run, I’m drinking water, but can’t figure out what I want to do for lunch since we’re not doing the feast until 5 or 6pm. I really like the reminder to SLOW down, too. Thanks Jason and I hope you have a relaxing Thanksgiving!

  5. Beth says:

    Excellent tips! I’ll be sure to stay away from those non-alcoholic calories :)

  6. Great tips! Good luck with your training!
    runnergirl training recently posted..Dallas Turkey Trot 2011 Race ReportMy Profile

  7. Chuck says:

    Its funny, because even on Thanksgiving, my plate looks similar to most night- steamed vegetables, a basic side like mashed potatoes or a baked sweet potato, and a bunch of lean protein. I didn’t get any dessert tonight which was relieving a mentally, but still kind of a bummer.

    Happy Thanksgiving J
    Chuck recently posted..Happy ThanksgivingMy Profile

  8. Jen says:

    Well, a bit of a food fail today for me – managed better than I did in the ‘old times’ but still ate too much. Made the mistake of going to my mom’s house hungry (after a 4.5 mile run). I’ll try not to make the same mistake next time and can now just dust myself off, learn from it and get back to work.

    Thanks for the tips, should’ve read them yesterday at this time ;)
    Jen recently posted..Giving ThanksMy Profile

  9. Mandy says:

    Oh crap. I should have read this yesterday. ;)
    Mandy recently posted..Wagging Wednesday: Jumping for JoyMy Profile

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