Fwd: 12 Expert-Approved Tips To Avoid Thanksgiving Weight Gain By Barbara Brody for Life by DailyBurn Gravy-drenched drumsticks, buttery mashed potatoes and gooey pecan pie all sound scrumptious -- until you think about what theyll do to your waistline. While you shouldnt deprive yourself of all your favorite Thanksgiving staples, cutting back just a little and making some smart swaps can go a long way in maintaining the physique youve worked hard to build. Try these 12 expert-backed tips to make it through turkey day without feeling like a stuffed, well, you know.1. Eat before the big meal. Yes, you read that correctly! Showing up for the feast with a rumbling tummy is a recipe for over-eating, so be sure to pre-game by having a nutritious, low-cal snack. A bowl of vegetable soup about one hour before mealtime should help tame your hunger, says Sonya Angelone, RD, a spokesperson for the Academy of Nutrition and Dietetics. Picking at an appetizer veggie platter is a good option as well.2. Dress to impress. Save your baggy, comfy clothes for another occasion. Instead, break out a form-fitting garment -- think skinny jeans or a curve-hugging dress. "Youll be less likely to overeat if youre wearing something a little snug, because youll start feeling uncomfortable more quickly," says Keri Gans, RD, author of The Small Change Diet . If you can make it through the meal without having to undo the top button of your pants, youre in good shape.3. Make single-size versions of decadent dishes. Want to be the perfect host? Add flair to the table and stop everyone, including yourself, from overdoing it by offering individual portions of the fattiest items on the menu, suggests Jackie Newgent, RD, culinary nutritionist and author of The With or Without Meat Cookbook . "For instance, bake stuffing in cups of a muffin pan; make sweet potato or green bean casserole in individual ramekins; ladle creamy soups into espresso cups; or serve gravy or rich salad dressing in shot glasses." Pre-sizing eliminates the opportunity to pile those taters too high.4. Dont worry, be picky. Before sitting down at the dinner table, have a few favorites foods in mind that you plan to indulge in -- and dont be afraid to change course if the first taste proves to be more "meh" than marvelous. "If it isnt everything youd hoped it would be, dont waste calories by having another bite," says Elisa Zied, RD, author of Younger Next Week . "Try something different." Wouldnt you rather fill up on yummy fare rather than an average dish?5. Make faux mashed potatoes. Cant limit yourself to a small scoop of these buttery spuds? Then bypass them entirely in favor of cauliflower. "For a delicious stand-in, boil cauliflower, mash it, and add a little skim milk, lemon and garlic," say Tammy Lakatos Shames, RD, and Lyssie Lakatos, RD, aka The Nutrition Twins. The similar texture and color will trick you into thinking youre getting the real thing.6. Choose booze or sugar. Cocktails and dessert are usually both laden with sugar and calories, so pick a singular indulgence -- but still be mindful of serving sizes. Think one small piece of pie or a half-cup of eggnog, says Zied, will do the trick.7. Mix up a 45-calorie cocktail. If liquor and dessert are equally essential to you enjoying the holiday, at least choose your libation wisely. For a mere 45 calories you can have a "Fruity Tooty Spritzer," say Lakatos and Lakatos Shames: Simply combine 1 cup sparkling water, 2 ounces vodka, 1 tablespoon grapefruit juice and 6 raspberries. Garnish with fresh mint leaves.8. Eat off colorful plates. Leave the fancy white china in the cabinet. "Youll likely eat more when light-colored foods, such as turkey and mashed potatoes, are served on white or cream plates," says Newgent. "Research has found that the more contrast between your food and plate color, the less youll likely eat -- or overeat." Bring on the bolds!9. Go to the back of the line. Heading to a holiday buffet? Let others get their fill first. "Once the cheese platter and desserts have been picked over they wont seem nearly as enticing," says Karen Ansel, RD, a New York-based nutritionist. As hard as it may be, fight the urge to be number one.10. Choose appetizers that provide visual clues. If you tend to inhale your food without realizing how much you consumed, opt for nibbles like in-shell pistachio nuts. "Their empty shells are a helpful visual cue about how much youve eaten, potentially encouraging you to eat less," says Ansel. Chicken satay and shrimp cocktail are also good options, as you can watch the skewers and tails stack up.11. Draw a clear finish line. Once youve had your fair share, reach for a "meal ender" to prevent you from picking at whatevers in front of you. Zied suggests popping a breath strip, sucking on a strong mint or reapplying your lip gloss. Another trick: Pour some water on your plate so you wont want to use it anymore -- just make sure no ones watching.12. Join the cleanup crew. "One hour spent clearing the table and washing dishes while youre standing can whittle off about 100 calories," says Newgent. Plus your host will be grateful!More from Life by DailyBurn:Low-Calorie Foods That Will Actually Fill You UpInfographic: How Much Exercise It Takes to Burn Off Thanksgiving Dinner12 Fast Food Drinks That Arent Worth the Calories ift.tt/eA8V8J from fitness ift.tt/1rqKzlD from Blogger ift.tt/1FvHC3Z
Posted on: Thu, 27 Nov 2014 13:15:00 +0000
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