It's the same struggle every year: how do you survive the holidays without gaining weight? According to research from the Calorie Control Council, the average American may consume more than 4,500 calories and a whopping 229 grams of fat during a typical holiday. That is over a pound of fat — not even counting the leftovers we consume in the days that follow.
With a few tricks and tips, you can still enjoy your holiday feast and celebrate a thinner Thanksgiving:
GET MOVING: Weight loss is all about calories in vs calories spent. If you create a calorie deficit by exercising, you'll burn off some of the calories you consume at the dinner table. Depending on the exercise regimen you pick, you can burn significant amount of calories. Here is a list of some of the most common ways to exercise and their average calorie burn per hour for 150lb person:
Running: 476 - 1150 calores
Stairs: 500 - 800 calories
Spinning: 500 - 600 calories
Weight lifting: 300 - 400 calories
Circuit Training: 400 - 500 calores
EAT BREAKFAST, LUNCH, AND A SNACK: Many people starve themselves until dinnertime to “save up calories” for the big feast. Doing so will only make you consume more calories than you ever imagined — because you're starving!
Instead, start your day with a hearty breakfast (like oatmeal with almond milk and blueberries), follow through with a light lunch (like a grilled chicken salad with balsamic vinegar) and help yourself to a yummy snack (like a green apple with a handful of cashers) before the big dinner. Foods high in fiber and protein will keep your appetite and cravings under control, and they will help you make the right decisions at the dinner table.
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