#TACTIX :: Keeping your fitness goals on Thanksgiving Day

Keeping your fitness goals on Thanksgiving Day

You’ve been staying fit and healthy all year long, but if you are more nervous than the turkey at Thanksgiving, you are not alone. A typical fully loaded dinner contains as many as 3,000 calories, according to the American Council on Exercise (ACE). That number is more than most people burn off with a whole week’s worth of exercise. So, you need a plan for keeping your fitness goals on Thanksgiving Day.

Prepare yourself.

Start a weeklong fitness plan to burn off an extra 500 calories a day the week of Thanksgiving. Try to get in two 15-minute or more walks each day. Walk around the block at lunch and take the stairs whenever possible. Keep up with light or heavy cleaning to prepare your home – dusting, vacuuming, scrubbing the bathtub, all these activities use up a great deal of calories. If you’d prefer to burn your calories at the gym, spend an hour at a moderate speed on an elliptical trainer, and top it off with 25 minutes of weight training.

Thanksgiving Day

Set your alarm early. Try to squeeze in a good workout in the morning – even if it’s a nice brisk walk. Don’t skip out on breakfast. Skipping a meal like breakfast can cause you to overeat later on. Choose a modest-sized breakfast with protein and whole grains. Stay hydrated by choosing water throughout the day.

Dinner time

Hosting and cooking the Thanksgiving meal allows you the option of creating some healthier food options. Make your recipes healthier with less fat, sugar, and calories. There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients.

Try using fat-free chicken broth to baste the turkey and make gravy. Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods. You can also try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.

If someone else is providing the meal, then follow these tips on how to navigate the buffet before you. 

Be picky and police your portions.  Decide what you want and like to eat and resist trying to try everything. Much of Thanksgiving meals are rich, heavy, and loaded with calories. If possible, choose a smaller sized plate to trick your mind into thinking you are eating a lot more. Choose skinless turkey and load up more on vegetables. Watch those heavy potatoes and casseroles as they can be calorie laden. 

Skip the Seconds

Experiment find out what types of meditation work best for you and what you enjoy doing. Adapt meditation to your needs at the moment. Remember, there’s no right way or wrong way to meditate. What matters is that meditation

That awkward void after everyone eats usually results in people pushing “seconds.” Try to resist the temptation.  One way to avoid seconds is to eat slowly.  Savor the food you are eating and put your fork down in between bites. Enjoy the company around you and engage in conversion. Go for the slice of pumpkin pie once dessert rolls around for a healthier option.

After dinner is over, try to stay active. Wash and put away dishes, take a walk, engage in an outdoor activity like flag football, frisbee, or any family fun game. Use Friday, Saturday, and Sunday to ramp up your exercise levels and healthy eating choices. Get back to your routine fitness goals.  And remember, Thanksgiving is just one day. Use these tips for a healthy Thanksgiving and enjoy the company and time with family and friends.