8 Ways to Trim Your Fat on Thanksgiving

It has been reported by the Calorie Control Council that the average American could consume as much as 4,500 calories and 229 grams of fat on Thanksgiving day.

The average adult will spend Thursday giving thanks for things in their life—and several days, weeks, or months repenting later. This is because Americans eat an estimated 4,500 calories on Thanksgiving Day between dinner, drinks, snacks, and those pies for dessert while watching the parade or football.

Experts say people often eat more than a full day’s worth of calories in one gravy-laden feast, in part because overeating is as much a part of the holiday as the turkey. “I think people would be frowned upon if they were, quote, ‘dieting’ on Thanksgiving,” said dietitian Jamie Pope, who teaches nutrition at the Vanderbilt University School of Nursing in Nashville, Tennessee. “It’s kind of a socially acceptable day to indulge,” he added.

Sara Wilson, Senior Director of Clinical Nutrition at Mount Sinai Hospital in New York City, has provided eight helpful tips to keep a check on those fats on Thanksgiving.

1. Get enough sleep before Thanksgiving day:

Getting at least seven to eight hours of proper sleeping time is essential. A great deal of surveys and studies have indicated that sleep can considerably influence the hormone levels that direct hunger and fullness. Therefore, if one doesn’t complete his or her sleep cycle, there’s a higher chance for overeating, increased cravings (especially for carb-rich foods), and late-night snacking.

2. Don’t arrive hungry at dinner:

It is suggested to avoid going to the Thanksgiving meal too hungry. It’s better to consume lighter foods during the day, and it’s important to include protein and healthy fats to keep you feeling fuller for longer and reduce the chance of overconsumption later. However, if one does go hungry, it is better to start with the veggies and eat fiber-rich vegetables such as thin asparagus, carrots, broccoli, artichokes, and sliced peppers to control your appetite. It is, however, important to concentrate on the veggies and lay off the dressings and dips.

3. Follow the 50/25/25 rule:

It is healthier if you eat smarter in order to reduce calories. The USDA’s ChooseMyPlate recommends dividing your plate in half, dedicating 50% of it for fruits and vegetables, 25% for protein, and the remaining 25% for grains (preferably whole grains).

4. Limit the liquid calories:

It is pointless to waste calories on sugary beverages and immoderate amounts of alcohol. Not only does it make one feel fuller, but it increases hunger.

5. Keep your vegetables simple:

When prepared without the sauces and additional fats, vegetables can greatly help to save calories for other foods.

6. Focus on the gathering:

There is no denying the fact that food accounts for the main part of Thanksgiving. However, it is not the main reason for giving thanks. Spending time with friends and family is important, too.

7. Manage your emotions:

Sometimes, reuniting with family can be stressful too, so it’s important to keep yourself grounded and keep a steady check of your emotions. It is better to focus on the positives.

8. Remember that you are not feeding the masses:

Don’t overcook. It is better to keep a checklist of how many people will be joining you. If you are left with leftovers, send friends and family home with enough for a single meal for themselves the next day.

Make Thanksgiving about spending the day with friends and family. Those who can afford the foods that make up that average 4,500 calories can be thankful for that, and remember those who cannot.