Ahhhh…fall season, the weather is finally cooling, the leaves are falling – and from Halloween candy to Christmas cookies – the numbers on the scale are climbing. On average, people gain about 1-2 pounds over the holidays. That may seem like less than you’d think, but many studies show these pounds stick around, sometimes all the way through until the following New Year and beyond! Meaning in 5 years you could be 5-10 pounds heavier without even trying. The best strategy in dealing with holiday temptations is to exercise and make as many healthy choices as possible to stay on track. It’s also important to be realistic and aim to break even. Thanksgiving and the holiday season isn’t the time to try to lose weight, rather, it’s a time to try and maintain your current weight and fitness routine, so when the New Year rolls around you’re still on track and feeling good!

For many dieters, traditional Thanksgiving fare can cause some anxiety as they try to navigate the buffet and select the healthiest options. If you want to stay on track and start the New Year feeling great, here are some guidelines to the healthiest options and a great exercise routine, so you’re armed and ready when the dinner bells tolls.

Pre-dinner snacking

Many of us spend Thanksgiving day nibbling our way through all the yummy fixings as they’re being prepped, and for others, it’s spent sitting in front of the television munching on nuts and pretzels while sipping a beer and watching football. It may seem harmless, but the little nibbles you consume throughout the day add up to hundreds of calories, and that’s not even accounting for the big feast. The best thing to do on Thanksgiving is to eat a sensible breakfast, such as 2 eggs with a piece of whole-wheat toast, and a light lunch, such as a salad with a bit of protein; so you’re not starving when dinner rolls around but you’ve also left enough of a calorie deficit to enjoy the yummy finale.

Workout

Thanksgiving typically is not a day full of fitness activities. Many use the holidays as an excuse to skip their workout all-together, when really the best thing to do is get moving. Just think of it from a mathematical standpoint: if you burn 300 calories exercising, you have an extra 300 calories to enjoy during your big meal. There’s plenty of easy ways to squeeze in some exercise: you can sign-up for a local turkey trot, go for a run first thing in the morning, play football outside with family and friends or hit the gym for a sweat-session. Just think how good you will feel when you sit down to chow down! Here’s an easy do anywhere workout to jump-start your metabolism Thanksgiving morning:

To start off, go for a run (aim for 20 minutes, as this will get you to burn through some calories). After two or three minutes of steady running, try to sprint for about 20 seconds, then slow back down to your steady pace and repeat. After your 20 minute run, do the following workout sequences, repeating each sequence three times with about 1 minute rest between each set:

1st Set

20 push-ups
plank position for 30 breaths
15 jump squats (these are the jumps that go down into push ups)

Repeat three times.

Rest for 2 minutes before next sequence.

2nd Set:

20 sit-ups
Hundreds for 45 seconds (sit-ups with legs fully extended, flutter kicking feet several inches off the ground)
10 close-grip push ups (make a diamond shape with your hands, you should feel this in your triceps)

Repeat three times.

Rest for two minutes.

You should be able to do this routine anywhere!

Pre-dinner Cocktails

Anytime there’s a holiday, there are usually gatherings and parties, and Thanksgiving is no exception. The trick with imbibing during these occasions is to steer clear of the calorie-laden cocktails and stick with the light drinks. For instance, one cup of egg nog has 350 calories, talk about a meal replacement drink! Mixed drinks are no better and can easily top over 250 calories. Opt for a lighter drink, like a glass of wine for 120 calories or a shot of clear liquor with soda and a twist of lime for about 140 calories. Drink lots of water throughout the day too, so you’re well hydrated and less likely to overeat.

The Main Event

So you’ve made it though the day avoiding snacks and high-calorie cocktails, and you’ve even managed to squeeze in a jog before dinner. Now for the hard part; what to eat with all of this delicious food at your fingertips? First, load your plate with the lightest vegetable dishes, aim for salads and veggies that don’t look to be drenched in heavy cream, gravy or topped with bits of fried French onion. Plan ahead and ask your host if they are serving something light, or if it’s a potluck, bring a healthy item yourself. Secondly, aim for white turkey meat without gravy. Try to only take about 6 oz (two decks of cards) and forgo the crispy skin and dark meat which packs a lot of extra calories. You may think cranberry sauce is a healthy alternative to gravy, and it is better, but don’t go overboard, 1/2 cup cranberry sauce has about 190 calories, so stick to a few tablespoons. The best thing you can do is take small bites and eat s-l-o-w-l-y. Try to only have one serving, and if you must have two servings, make the second helping half the size or less than the first serving and only take the healthiest options.

Side Dishes

Skip the fattening side dishes, or if you must, have a small sampling of the dishes you absolutely love and leave the rest. Don’t be duped by fatty side dishes disguised as healthy veggies, sorry but this means no sweet potatoes puréed with butter and brown sugar and cooked with hundreds of miniature marshmallows! If you fill up on healthy turkey meat and veggies, you won’t be as tempted to overdo it with the heavy hitters, besides; don’t you want to save room for dessert?

Desert

As you can imagine, the dessert calories during a Thanksgiving dinner can add up quickly. After most have already had well over their calorie allotment for the day, here come the deserts, with all their fluffy, pillowy, whipped toppings and creamy pie fillings beckoning you to find room for more. It’s not realistic for most to forgo desert or opt for a fresh fruit salad, so try to aim for a small piece of your favorite pie or cake and don’t go back for seconds. Following are a sampling of traditional Thanksgiving deserts, so at least you’re aware of the potential damage and can avoid the worst offenders!

1/2 cup ice cream – approx 140-250 calories
1 piece pumpkin pie (1/8 of a 9-inch pie) – approx 180 calories
1 piece apple pie (1/8 of a 9-inch pie) – approx 410 calories
1 piece pecan pie (1/8 of a 9-inch pie) ) – approx 480 calories

The Leftovers

So, you’ve made it past the big repast and you think you’re home free? Think again…sometimes it’s the leftovers, sitting in our fridge for days, that call our names. Following are some healthy options for making use of the leftovers, as for the heavy items you’re trying to avoid, let someone else take them home or throw them out.

1 turkey sandwich with veggies and cranberry sauce – approx 400 calories

1 open-face turkey sandwich with a small scoop of stuffing – approx 250 calories

Salad with veggies, turkey and light cranberry dressing: – approx 200 calories