It’s the most diet-filled time of year.
Thanksgiving brings with it all the delicious meats, cheeses, sauces, gravies, and fat-blanched vegetables you can eat…and along with the extra Thanksgiving weight gain and shame that goes along with it.
It’s no wonder that so many New Year’s resolutions involve losing weight and eating better. And that’s why we’re here (and why you’re here).
How much weight does the average person gain during the holidays?
The good news: You know that familiar warning about how the average American gains 5 to 10 pounds during the holidays? Totally fake
“There’s no scientific data supporting that number,” says Jamie Cooper, an exercise physiologist and associate professor in the department of food and nutrition at the University of Georgia.
He co-authored a study published in European Journal of Clinical Nutrition, in which participants averaged only 1.7 pounds. Received.
(References to another study showed its average weight to be 0.9 lbs.)
OK, now for the bad news: People who exercised (at least 150 minutes a week on average) gained about the same amount of weight as those who didn’t. sip,
“This doesn’t mean you should give up exercise,” Cooper warns, “but it really comes down to your food choices.”
Still, is it worth worrying about such a small number? it he It’s hard to drop a few pounds in January when you’re stockpiling broccoli and chicken breasts.
except for many people, Is, Cooper says many people won’t Weigh their holiday weight into the new year.
“There is something called creeping obesity,” she explains. “If you lose weight every year, year after year, it really adds up over time.”
The average American gains 1 to 2 pounds a year, and if that gain is going to come primarily during the holidays, it makes sense to try to avoid it.
How to Avoid Gaining Weight on Thanksgiving
So back to that exercise issue.
Cooper’s easiest tip for surviving the season without loosening your belt is to stick to your normal routine, to try to eat healthy and work out (it can’t hurt to kick up your exercise intensity a bit, too) ).
In her study, initial body weight was a greater predictor of vacation weight gain than exercise, meaning that heavier people put on more pounds.
So if you are already lean and slim, you are on the right track.
Cooper also suggests weighing yourself regularly during the holidays so you can catch the creeping numbers — and then cut down on excessive liquid calories, such as alcohol, punch, and eggnog.
Finally, be aware of how many calories are in your food. “That single holiday cookie has 150 calories, and you’d have to walk a mile and a half to burn that off,” she says.
How Much Exercise Does It Take to Burn Off Thanksgiving Calories?
Read on to imagine what it takes to work off a typical Thanksgiving plate. * Then decide whether that extra glass of wine is worth it.
(All calorie calculations are based on a 150-pound person, so if you weigh more, you’ll burn more calories.)
Before your guests arrive, start the big day with a few yoga sun salutations (3.3 METS) to center your mind and adopt an “attitude of gratitude.” Ten minutes of runny yoga will zap every pat of real butter (36 calories).
2. Turkey Legs
You called Dibs – largely via e-mail – on one of the drumsticks last week. Earn it by putting in some time in the kitchen because it will take about two and a half hours of stove time (3.3 METS) to burn 542 (pre-based) calories in one Drumstick.
3. Pumpkin Pie
Sign up for the T-Day Morning Turkey Trot, and you won’t have to feel so bad about gobbling up a 323-calorie slice of pumpkin pie.
Maintain a 10-minute-mile pace (9.8 METS) for half an hour, and you’ll burn enough calories with a tablespoon of whipped cream.
Get a healthy recipe: Pumpkin Pie with Whole Wheat Crust.
We don’t need stinky gravy packets.
Your mom is making animal chutney the old fashioned way – with the drizzling and eating.
Take 12 minutes before you come to help clean the house (3.3 METS) to quash each quarter-cup serving of turkey gravy (46 calories).
5. Sweet Potato Casserole
If visions of this Southern classic dance in your head, make room for a serving (249 calories) within an hour of moderate-intensity calisthenics (3.8 METs) — push-ups, crunches, lunges, squats and planks — While watching the Thanksgiving Day Parade.
She only arrived five minutes ago and already your nosy Aunt Esther asks why you’re not married / don’t have kids / keep your hair so short / have that tattoo.
Lace up your sneakers and make room for two glasses of Cabernet (244 calories) for the 35-minute-long power walk (6 METS) that will get you to dinner.
Sitting next to Auntie Esther, of course.
Can’t stop thinking about that dressing, huh? Rake the leaves (3.8 METs) for 38 minutes and negate the 162 calories in a 1/3-cup serving of delicious-ness.
(Who are you kidding? You better double up on that racking time.)
Get a healthy recipe: Bulgur Apple and Sage Stuffing
8. Green Bean Casserole
If you like to identify your vegetables, get a rope. A serving of those beans (111 calories) will burn off just nine minutes of jumping rope (11 METs).
Get an even more healthy recipe: Healthy Green Bean Casserole
You hear that Cousin Mary is bringing her traditional Hanukkah kugel. Organize a game of flag football (4 METS), and you’ll melt away a one-cup serving (257 calories) in about an hour.
10. Cranberry Sauce
Want to make cranberry sauce a go-to for your getaway at the kids’ table?
Brave the pre-Black Friday sales (2.3 METS) for an hour and 20 minutes and ditch a half-cup of that bittersweet, red muck (210 calories).
11. Pumpkin Spice Latte
you “treated” yourself (for 24th time of the month) for a mid-Turkey-Day jolt to Starbucks’ autumnal pumpkin potion.
Better to do some max effort calisthenics (8 mets). You’ll need about 40 minutes to burn off the calories hidden in a Grande with 2 percent milk and whipping cream (380 kcal).
* Calculate calories from a collection of physical activities using Cornell University’s METS for Calories calculator.