Average Thanksgiving Meal Equals 3,000 Calories and 229 Grams of Fat
ACE Offers Healthy Tips to Stay Fit Through the Holidays
“A 160 lb. person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn off a 3,000-calorie Thanksgiving Day meal,” said Dr. Cedric Bryant, ACE chief exercise physiologist. “Many people start by snacking throughout the day and that combined with the meal can lead to a total caloric intake of 4,500. All holiday delicacies can be enjoyed so long as they’re eaten in moderation and combined with a proper exercise plan.”
Tips to Stay Fit
- You can make up for a feast of rich, higher-fat foods with lighter, lower-fat meals for the next couple of days. Plan for the big meal that day with a low-calorie, low-fat breakfast and lunch. Never skip meals, just limit them.
- Look back and assess your diet over the past few days by recording your caloric intake with a food diary. Have you been over-indulging at recent party feasts? Are there additional celebrations looming? Try eating sensibly in order to afford the extra calories come meal time.
- Don’t panic or feel guilty if your diet seems to have gotten out of hand. When you balance your intake over several days, you have ample time to regain control.
- Make physical activity a regular habit. Beyond burning calories, exercise is essential for good health, stress management (oftentimes a challenge during the busy holiday season) and overall well-being.
- Working out consistently will help jump-start your metabolism allowing you to burn more of those calories from your holiday binge.
- Have a salad, light soup or some fruit and veggies before leaving home or prior to your meal. This way you will feel fuller and less likely to overeat.
- Select only your favorite foods at a holiday buffet and let other guests enjoy traditional fare like nuts, rolls and sweet potatoes.
- Space out the party beverages – have a glass of sparkling water after a glass of wine or cup of eggnog.
- Practice portion control. A smaller serving of the real thing can be very satisfying and calorie-trimming.
The American Council on Exercise (ACE), America’s Authority on Fitness, is a non-profit organization dedicated to promoting the benefits of physical activity and protecting consumers against unsafe and ineffective fitness products and instruction. As the nation’s “workout watchdog,” ACE sponsors university-based exercise science research and testing that targets fitness products and trends. ACE sets standards for fitness professionals and is the world’s largest non-profit fitness certifying organization. For more information on ACE and its programs, call (800) 825-3636 or log onto the ACE Web site at www.acefitness.org.
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