Many people believe that the average American gains about 5 pounds over the holidays. That is not true. If you look at the whole population, the average weight gain is about a pound. That is still important because most of us gain weight slowly. A pound a year is ten pounds in ten years. Still, there are people that gain 5 pounds or more over the holidays. These people were already overweight or obese. They were set up for weight gain. I was one of those people, but I weighed yesterday, and I am back to my weight that I was before Thanksgiving.
“Studies have also found that people who are already overweight and obese gain more weight than those who are at a healthy weight, and when considering average weight gain over a year, holiday weight is the major contributor to annual excess weight gain,” says Vanessa King, MS, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. Holiday weight gain is real and it is important.
But the holidays are also important. “Life is short and we need to enjoy it,” says Grace Derocha, MBA, a registered dietitian and Academy of Nutrition and Dietetics spokesperson. “Food is more than fuel and calories, especially during this time of year. It’s tradition, it’s memories, it’s culture, it’s social connection, it’s family, it’s love.” That is all true. So what is a practical strategy to enjoy all that and maintain your weight.
I told my patients, “It’s a holiday, not a holiseason. The word comes from holy day. Holy days were days of feasting and ordinary people did not work. It was a day for celebration and feasting. So that is the strategy. I love food and I love Thanksgiving. When Thanksgiving comes, you can do what you have always done. You can fully engage in the family traditions. You can eat what you have always eaten and you can eat as much as you want—for a day. In our house the Thanksgiving meal is always the same. Turkey, gravy, rice, stuffing, rolls, green bean casserole, sweet potato casserole, and cranberry sauce with pumpkin pie and chocolate cake for dessert. It is family time and it is a good time.
Here is the key. The day after Thanksgiving, go back to eating to live instead of living to eat. Eat real, whole food—lean meat, seafood, eggs, fruits, vegetables, beans, peas, nuts. Even when you have returned to your routine, you can eat one crazy meal a week. You can enjoy the birthday party, the tailgate at the football game, or a meal at your favorite restaurant. If you eat whole, real food the rest of the time, you will lose a pound or two a month. I have almost eliminated sugar and drastically cut back on carbs. Intermittent fasting helps too. That means you eat everything during a six to eight hour period. This approach is easy and inexpensive. You don’t need to be hungry. I would love to hear about your success.
Now for a tip. I love turkey, but I don’t like a dry turkey. The turkey pictured at the top of the article is easy to cook—really easy. I just rub lemon pepper seasoning over the whole thing. Then I put it on the charcoal grill pictured above. I put water in the pan in front. A metal container under the pan keeps all the charcoal under it. The turkey is not directly over the charcoal. The charcoal under the pan boils the water and creates steam. The turkey has a great smoky flavor and the steam keeps it from drying out. Position the holes in the lid on the other side of the turkey to pull the hot steam and smoke over it. As you can see the turkey is beautifully browned. It is grilled and the fat falls down into the ashes. It is a healthy way to prepare it. I cooked a 22 pound turkey in 6 hours this time. I go out every hour to hour and a half to replenish the charcoal and water as needed. If you try it. let me know what you think.
Sorry. Pictures of dead birds don't do it for me. This is not my kind of food.
I like your term "Eating to live" we really need to reeducate the consumer. Our society thinks a pill will cure everything.