Gobble, Gobble!

 

Thanksgiving is right around the corner! A time to reflect on all we have to be thankful for and a time for good food, football, and family!

 

5 Tips to keep you on track:

  1. Do something active in the morning before all the festivities begin. Whether it’s going out for a long walk, going to the gym, or just making up a circuit to do in your home, get MOVING. Not only will the workout help you burn some extra calories, it will set your mind up to make better choices throughout the rest of the day.
  2. Eat a high protein breakfast. I know it’s tempting to skip breakfast all together because you know you will be having a big meal that afternoon, but I discourage this. Skipping breakfast will more than likely awaken those cravings and you will find yourself nibbling all day until the big meal comes and then eat more than you would because you haven’t eaten anything substantial (protein) all day. My advice: Try to get at least 20g of protein. For example, cook up an egg white omelet with lots of veggies, top with some salsa if you like!
  3. If you are going to be drinking alcohol, it is best to keep your dietary fats low. Alcohol slows down fat metabolism. When one drinks a couple drinks (or more) and consumes a meal that’s high in fat, a lot of that fat cannot be metabolized and in many cases, stored as body fat. Point being, when alcohol is consumed, your body switches from burning fat for fuel, to burning alcohol. Alcohol is recognized as a poison in your body and so your body wants to do all it can to metabolize it, therefore slowing down the process of metabolizing fat.

If your seriously trying to lose weight, I suggest cutting alcohol out all together.

Who really wants to drink their calories, plus not get to enjoy a dessert later on? šŸ˜‰ If you are trying to maintain your weight and you want to have a drink or two, just stick with leanĀ protein (white meat turkey, chicken, ham, etc) and low fat carb options (steamed veggies, baked potatoes, roasted sweet potato, salad, dinner roll, etc.) And if you’re tracking macros, you can track alcohol into your calories with simple math:

  • A 50z glass of white wine=120 calories
  • There are 4 calories per 1g of carb
  • 120 divided by 4 = 30
  • Therefore, 1 glass of wine counts for approximately 30 carbs.

4. Pop some gum in your mouth when you find yourself mindlessly snacking. This trick can come in handy before and/or after the meal. Plus, if you save your appetite for your meal & dessert, it will taste that much better! Plus, you won’t feel sick afterwards from overindulging.

5. Finally, plan on getting to the gym the next day for a full body or lower body centered workout. Lift heavy. Squat, deadlift, perform compound movements that require you to WORK. Use that Thanksgiving food from the day before as fuel for this workout-not as punishment because you ate too much or indulged in that slice of pie. If you do want to do some cardio, finish off your workout with some HIIT (high intensity interval training). You can follow the 1 minute of work/1 minute of rest or the 30seconds of work/30 seconds of rest protocol. Use the treadmill, rower, stair master, or push the prowler (if your gym has one). Or if it’s nice outside, take it outside, run some sprints, find a hill, make it fun and challenging! This is a great time to see what your body is capable of with those extra calories in you šŸ˜‰

All in all, please have a wonderful time with your families and don’t forget all you have to be thankful for!

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