Want to Curb Holiday Overeating? It’s tough but you can do it!
To curb holiday overeating It takes more than a healthy energy drink shot like Thin Energy to burn calories and stay fit during the holiday season, although our product helps. During this time, the average American gains about one pound without even trying.
The Journal of the Academy of Nutrition and Dietetics published research in 2013 that found people can gain anywhere from 5 to 10 pounds during the winter holidays, based on self-reports. In fact, most of the weight gain observed in National Institutes of Health employees by late February occurred between Thanksgiving and New Year’s Day.
If you think overeating and weight gain are facts of life for the holidays, think again. There are ways to curb overeating and stay fit. A clean energy drink is one, but we’ll get to that later. Here’s a look at how typical holiday eating compares with what is considered normal and healthy.
Holiday Eating vs. Healthy Eating
According to the U.S. Centers for Disease Control, males consume 2,475 calories per day and females take in 1,833 calories, on average. However, the holidays are a different story. During a Thanksgiving gathering, the average person can consume over 4,500 calories, and 3,000 calories during dinner alone, according to the Calorie Control Council. One may consume 229 grams of fat over the course of this gathering.
Compared to the average day, that’s 2¼ times the calories normally consumed and 3½ times as much fat. It’s hard to avoid eating in excess. Triggers during the holidays include more than the presence of large quantities of food. Many forget about the consequences of eating too much, and/or have a mix of emotions during the holidays that draw them toward comfort foods.
You’re going to eat during Thanksgiving. There’s no question about that. Squeezing in fitness drinks can add energy and provide a metabolic boost, but certainly don’t take the place of turkey, brisket, chips, gravy, and stuffing.
Here’s a look at the calorie count of some common holiday dishes, as provided by the Calorie Control Council.
- Roasted Turkey (4 ounces) – 190 calories
- Beef Brisket (lean, 4 ounces) – 345 calories
- Beef Pot Roast (4 ounces) – 387 calories
- Potato Chips (regular, 1 ounce) – 150 calories
- Potato Chips (fat-free) – 75 calories
- Tortilla Chips (regular/fat-free) – 140/90 calories
- Mixed Nuts (1/2 cup) – 407 calories
- Cornbread Stuffing (1 cup) – 363 calories
- Bread Stuffing (1 cup) – 355 calories
- Mashed Potatoes (1 cup) – 238 calories
- Cranberry Sauce (1/2 cup) – 209 calories
- Eggnog (without alcohol, 1 cup) – 342 calories
- Wine (7 ounces) – 142 calories
- Beer (12 ounces) – 148 calories
- Cheesecake (1/12 of 9-inch cake) – 412 calories
- Pumpkin pie (1/8 of 9-inch pie) – 323 calories
- Apple Pie (1/8 of 9-inch pie) – 356 calories
- Pecan Pie (1/8 of 9-inch pie) – 456 calories
Even though fitness beverages and exercise can burn calories, the numbers add up when you think about everything consumed over one day or the entire holiday season. How much weight can you gain in a week of bad eating? According to Shape Magazine, an extra 1,000 calories per day contributes about two extra pounds of fat per week—but also factor in bloating. The extra water weight will give you an additional two pounds, so that’s four pounds if you binge eat for seven straight days.
Fitting in “Fitness” for the Holiday Season
Believe it or not, there are many ways to stay healthy during the holidays. The American Heart Association warns against mindless eating or consuming food while distracted. In fact, distracted eating can lead to eating more. You might be texting on the phone or watching TV—it’s hard to watch what you eat if you’re not thinking about it, or you are consuming food for emotional comfort.
Tips for holiday “fitness” include:
- Paying attention to what you eat. Awareness can go a long way in seeing what changes will make the most difference. Portion control is one strategy; eat all the snacks, main dishes, and desserts you like. Just have less of each and fewer servings.
There are some other ways to eat healthfully during the holidays:
- Plan the snacks you’ll eat during the day, especially those high in fiber.
- Eat slower. If you take a bite, then sip a drink before taking more, you might consume less before the “full” signal reaches your brain.
- Only eat if hungry. If the urge isn’t there, don’t eat. Wait, even if the food is on the table.
- Track your calories. Smartphones can be a good thing when it comes to dieting, with apps to count calories, report foods eaten, and find dietary guidance.
- Write it down. A food diary may require some work, but noting everything you eat, why you had it, and when can help you look back and see where to make adjustments.
- Stick with a healthy diet most of the time. Even during the holidays, you can avoid the question of how much weight can you gain in a week from binging. It’s okay to splurge for a day. Just limit that celebratory eating to the holiday dinner party. The rest of the time, stick to low-calorie foods, especially in the days leading up to the feast and the days after.
- Keep fruits and veggies in the mix. Tables are set up with numerous goodies during a holiday feast. Even if you throw down a healthy energy shot once in a while, don’t forget to add fruits and vegetables to your plate. Add a few every time you fill your plate. They’re rich in nutrients and fiber. Plus, you’ll slow the running calorie countdown.
- Go easy on the liquid calories. There’s no reason to avoid a natural energy shot, but many of our calories come from soda and alcoholic drinks. Hold off on the wine until dinner, and try to stick with calorie-free water or seltzer before the feast begins.
- Eat the things you like. A table set up for a Thanksgiving feast has more food than most people can eat. There must be things you like more than others. If the junk food isn’t as much to your liking, avoid it. Cookies, crackers, and chips are wasted calories. There’s plenty to go around, so use the extra calories for the foods you enjoy more.
- If you’re wondering how to stay fit for the holidays, working out will burn as many calories as it does any other time of the year. Good holiday workout tips can be as simple as taking a holiday walk with the family after dinner. It burns calories and allows you to spend quality time together.
Also, maintain a workout schedule as you would any other time. If you’re going away, bring some fitness equipment along, including walking shoes, workout tubes and bands, and fitness videos. Has your flight been delayed? If traveling by air, just take a walk through the terminal—there’s ample room at most airports to fit in a nice stroll.
- Eat before the party. Going to a party hungry is the worst way to avoid eating too much. The urge to eat will only be amplified, and an unlimited amount of food to choose from will be too much to resist. Eat a decent snack beforehand, such as mixed vegetables, almonds or mixed nuts, or a protein shake.
- Look for signs of Binge Eating Disorder. If binging seems to extend beyond the holiday feast, other issues may be at play. More common than anorexia or bulimia, this disorder affects about 5 million women and 3 million men, according to American Addiction Centers. The signs include binging when least conspicuous (early mornings, late nights, or out for a drive), eating at a fast pace, and experiencing contributing factors such as:
- Stress – The hormone cortisol contributes to emotional and physical factors connected with binge eating, but fat and sugar trigger reactions in the brain that promote relaxation.
- Depression – Binge eating can trigger depression, making a person feel powerless and hopeless; the disorder also lowers self-esteem.
- Lack of exercise – Binge eaters typically don’t exercise afterward, and often exhibit a fear or limitation in doing so.
- Sleep deprivation – Sleep disturbances, chronic fatigue, and sleep apnea increase the risk of binging, which, itself, can disrupt sleep patterns.
Healthy Energy Drinks and Maintaining Your Health This Season
Watching what you eat and working out for the holidays are great ways to avoid excessive weight gain, but don’t underestimate the value of a healthy energy drink. Thin Energy offers flavorful drinks that will boost your energy while delivering the taste of citrus, hibiscus, or lemon.
Many types of energy drinks aren’t quite as healthy. Some have high levels of sugar and caffeine. On the other hand, Thin Energy’s products don’t, and they are even loaded with beneficial natural ingredients like vitamins and anti-oxidants. They supply a dose of nutrients and a formula that boosts metabolism, enabling the body to burn off extra calories consumed eating turkey, stuffing, and snacks before and after the meal.
Another perk is that energy drinks easily can be worked into your routine. Fitness beverages can be included in your holiday feast, or you can have one in the morning to provide a metabolic boost later in the day. They’re one of the best ways to stay healthy during the holidays. Include a natural energy shot in your workout routine or with a snack or meal. Remember, work in some exercise, as well, to maximize the benefits of fitness drinks.
Order five-day supplies or multiple bottles of Tropical Citrus, Hibiscus Passionfruit, and Lemongrass Spearmint fitness drinks to make them part of your holiday feast this Thanksgiving. For help, contact Thin Energy on the Web or call us at 888-498-0388.