Now that Thanksgiving has come and gone, many of you are wondering where this past year went. Most likely, a number of you set goals in the beginning of the year and hopefully you achieved them. However, if you are like most Americans, you set a weight loss goal and you did not achieve it. Now with the holidays approaching, you are thinking of putting that goal of until 2009. I am here to tell you it is not too late to change your life now!
You can make the choice now to live healthier and not put on the traditional 10 to 15 pounds over the next couple months. Now it may be too difficult to lose weight with all the parties and good food you will be around, but you can at least maintain where you are at and then have a head start on 2009. Below is a list of several foods that will be eaten on Thanksgiving, along with the caloric output for a number of activities.
Outside taking smaller portions, using a smaller plate, and filling up with lean protein sources and veggies, you can combat the weight gain by increasing activity. Remember, if you consume more calories than your body needs, you will gain weight! If you know you are going to overdo the eating, try and be more active than normal to offset the additional calories. This is not ideal for losing weight and/or body fat. This will, however, ensure you do not start 2009 off further from the way you want to look and feel.
Foods: Calories, Carbs in grams, Fat in grams)
1 light beer: 102.66, 5.81
Wine (8 ounces): 198.24, 6.42
Turkey thigh: 492.48, 26.82
Mashed potatoes (1 cup): 237.30, 35.51
Apple pie (1 slice): 270, 45, 9
Gravy (1 serving): 25.69, 4.56
Turkey breast: 152, .8
Yam (4 ounces): 132, 31.20
Ham: 246, 4.2, 14.27
Most read meats (3 ounces): 188, 12.6
Chocolate chip cookie: 68.7, 8.86, 3.6
Activities and Calories Burned (Based on 1 Hour): 130-pound person, 155-pound person, 190-pound person
General aerobics: 354, 422, 518
High-impact aerobics: 413, 493, 604
Leisure biking (less than 10 mph): 236, 281, 345
Fast biking (16 to 19 mph): 708, 844, 1035
Child care (seated): 177, 204, 259
Child care (standing): 207, 246, 302
General house cleaning: 207, 246, 302
Vigorous house cleaning: 266, 317, 388
Running (11.5 mph): 531, 633, 776)
Running (6 mph): 944, 1126, 1380
Weight lifting (light): 177, 211, 259
Weight lifting (vigorous): 354, 422, 518
One can see that there are better choices that can be made with food as well as just stepping up the intensity of your current routine and/or adding some activity can make a big difference. So enjoy your holiday season by being active and making better food choices. Take this time to start a habit of going to the gym and/or exercising at home on a regular basis. It takes approximately four weeks to form a habit. Start your routine of exercising on a regular basis and focus on the clean eating after the holiday. This will allow you to focus on one at a time rather than changing both at the same time and becoming overwhelmed.
I suggest you get in at least 30 minutes of exercise on a daily basis. One’s fitness goal(s) will determine how long they should exercise and what type of exercise should be the main focus. If it’s to offset the extra calories, do more cardio. If it is to have more muscle to burn more calories on a consistent basis, then lift. Either way, a combination of both with stretching is the best for an overall healthy exercise routine.