Burn off Thanksgiving calories for a healthier holiday season

By: Bel Marra Health | Healthy Eating | Friday, November 27, 2015 - 03:35 PM

Burn off Thanksgiving calories for a healthier holiday seasonBurning off Thanksgiving calories can contribute to a healthier holiday season. When it comes to the holidays we tend to over indulge – especially when it comes to desserts. Even though Thanksgiving is a one day event, it can add unnecessary calories that can contribute to poor health in the long run.

The Calorie Control Council estimates that the average American will consume 4,500 calories and 229 grams of fat during one Thanksgiving meal. To put this into perspective, 3,500 calories equals one pound gained, meaning that just one meal can increase the number on your scale. Furthermore, that calorie average is just for dinner and does not include breakfast and lunch, meaning your caloric intake could possibly result in two additional pounds. Now imagine what happens if you attend more than one holiday dinner.

Additionally, aside from food, sugary beverages and alcohol can add extra calories as well. So even if you didn’t eat a lot, your calorie count creeps a little higher every time you take a sip.

Holiday foods and their calorie content

It may seem crazy that a simple Thanksgiving meal could be that unhealthy for you – it’s essentially turkey and vegetables, which in theory are good for you. But the way the turkey and vegetables are prepared can add additional unwanted calories that just pile up when you overeat.

Below is a chart that highlights common holiday food and their calories.

Thanksgiving foods

Food Serving Size Calories
Pumpkin pie 1 slice of 8 inch pie 279
Dressing/stuffing 1/2 cup 439
Cranberry sauce 1 cup 418
Mashed potatoes 1 cup 237
Turkey leg 1 leg 417
Skinless turkey breast 8 ounces 305
Sweet potatoes 1 cup 258
Pecan pie 1 slice of 8 inch pie 532
Green bean casserole 2 scoops 200

Christmas, Hanukah and Kwanza foods

Food Serving Size Calories
Honey glazed ham 3 slices 360
Dinner rolls 3x 2″x2″ 233
Baked potato 1 large 278
Scalloped potatoes 1 cup 228
Broccoli and cheese soup 1 cup 211
Apple pie à la mode 1 slice of 8 inch pie + 1/2 cup of vanilla ice cream 414
Cherry pie 1 slice of 8 inch pie 304
Sour cream dip 4 tablespoons 140
Sugar cookies 4x 1.3oz cookies 340
Bread pudding 2 scoops 380
Potato latkes 3 ounces 319
Egg nog 1 cup 344

Post-Thanksgiving workout and exercise plan

To combat all the feasting that the holidays bring, try creating a workout plan to help burn off all those additional calories. Below are some tips you should incorporate into your workout in order to burn calories and have a healthy holiday season.

  • Post-Thanksgiving workout and exercise planStock your kitchen with fruits and vegetables, lean proteins and whole grains so you won’t be tempted to have unhealthy food options that can contribute to excess calories.
  • Limit your consumption of dessert by filling up with healthier food options throughout the day.
  • Minimize dining out, which can have high amounts of salt and fat in the food.
  • Commit to an exercise class – working out alone can be confusing and you won’t have the motivation. Attending a class where someone is instructing can be easier and take the thinking out of exercising.
  • Get a workout buddy who can keep you motivated and on track.
  • Clear the holiday leftovers out of your fridge, or don’t bring them home in the first place.
  • Don’t be hard on yourself if you did eat too much – it’s never too late to start practicing healthy eating and exercise habits.

Post-Thanksgiving eating tips

You might think you ate so much on Thanksgiving that there’s no turning back, but that isn’t true. You can get back on track the very next day with some healthy eating. Here are some tips to help improve holiday feasting, so you don’t have to feel so guilty.

  • Post-Thanksgiving eating tipsFill any appetizer plates halfway with vegetables.
  • Fill any dessert plates halfway with fruit.
  • Eat fruits and vegetables prior to attending a party.
  • Use smaller plates to trick your mind into thinking you consumed a lot of food to make you fuller faster.
  • Consume water first thing in the morning each day – add lemon for added benefits.
  • Have a small breakfast the day after holiday eating.
  • Consume more fiber.
  • Drink ginger ale to ease indigestion, bonus points if it’s freshly made.

Black Friday: Tips to burn your holiday calories while shopping

Immediately following Thanksgiving is the busiest shopping day of the year – Black Friday. If you are heading out to take advantage of some deals, use the outing as an opportunity to burn off the extra calories you consumed the day before. Here are some tips to help you burn extra calories on Black Friday.

  • Walk quickly.
  • Take the stairs instead of the escalator.
  • Park far away in the parking lot.
  • While waiting in line, perform calf raises and other stretches to burn additional calories.

By practicing these tips you can start to burn off the additionally calories you accumulated at your holiday dinner, and if you follow good eating and exercising habits  throughout the holiday season, your New Year’s resolution won’t have to be weight loss!


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Sources:
http://www.huffingtonpost.com/margaret-marshall/calculate-the-holiday
http://breakingmuscle.com/nutrition/the-ugly-truth-holiday-foods-and-their-caloric-content
http://www.healthline.com/health-slideshow/your-post-thanksgiving-workout
http://www.fitday.com/fitness-articles/fitness/how-to-work-out-the-morning-after-thanksgiving-dinner
http://www.clemson.edu/extension/hgic/hot_topics
http://blog.zipongo.com/blog/2014/11/26/post-thanksgiving-eating-tips
https://nu.spoonuniversity.com/live/5-things-relieve-post-thanksgiving-stomachache
http://www.webmd.com/fitness-exercise/10-ways-to-burn-off-holiday-calories
https://everymove.org/blog/black-friday-5-ways-to-burn-calories


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