This shouldn't come as a surprise: Thanksgiving should not
be the green light to a six-week indulgence that precedes the yearly resolution
of exercising more and eat healthier.
Experts advise Americans not to throw good habits out the window on Turkey
Day and into the holiday season. Instead, choose carefully, eat slowly, and
savor.
"It's normal and expected that most of us are going to overeat over the
holidays," said St. Louis dietitian
Diane Zych.
For most healthy people "it's a blip on the screen," she said.
"But for people who struggle with their weight, it's a very dangerous
time, it can really throw them off target."
The holiday season that starts with Thanksgiving (or even Halloween) and
ends with New Year's is a slippery slope, said Barry Popkin, who directs the
University of North Carolina Interdisciplinary Obesity Center. He said studies
have shown that seasonal weight gain can be significant — up to 10 pounds.
"A pound you can't remove is a pound for life," he said.
For all but the very health-conscious person who exercises a lot, the extra
pounds that come from excess calories are not likely to melt away, Popkin said.
He recommends enjoying pie and turkey with lots of water while cutting back on
alcohol and other high-caloric drinks.
"Beyond that, if you eat a huge amount of food, work it off and walk it
off, walk around the block," he said.
It would take 27 minutes of walking to burn the 97 calories in an 8-ounce
serving of cola. A really fast mile would burn 125 calories, Popkin notes.
But that barely dents the 2,000 to 3,000 calories in an average Thanksgiving
meal.
Three ounces of white turkey meat is only 130 calories, but a serving of
sweet potato casserole is 330 calories; stuffing is 107; a slice of pumpkin pie
is more than 300, while a piece of pecan pie is 500 calories.
Personal trainer Gina Pona-Norton said it's important to stay active — not
just busy — over the holidays. And don't deprive yourself, just use moderation.
"If you get off track, get back on as soon as possible," she said.
"If you have a bad Thursday, Friday is the day of eating perfect. Let it
go. Let Thanksgiving go."
Jason - a Lumen
