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Maintain Weight Loss Through Thanksgiving

Maintaining Your Weight Loss Progress Through Thanksgiving

By NJBC Registered Dietitians | November 21, 2023

Thanksgiving is all about gathering together, giving thanks and enjoying a meal with family and friends. However, this big meal can be quite challenging and stressful if you’re trying to lose weight or maintain your weight loss progress. Heading into Thanksgiving with a solid plan is a great way to help you stay on track. Here are 4 tips that we tell our patients. 

Plan Ahead

Create a meal plan that includes healthy options for breakfast, lunch, dinner and dessert. This will help you make mindful choices when you’re faced with temptation especially at Thanksgiving dinner. Our registered dietitian team is always here to support you in creating a customized plan that works for you.

Avoid Skipping Meals

On Thanksgiving day avoid skipping meals. Treat the day just like any other day of the week. Opt for a healthy protein packed breakfast such as a smoothie or an omelet. For lunch, focus on lean protein and veggies like chicken breast and a salad. Overall, remember to stay fueled throughout the day instead of starving yourself until the big meal. Most importantly, listen to your body. Once you’re full, practice pushing your plate away or packing up leftovers. You should leave the table feeling comfortable and satisfied -- not stuffed.

Build Your Plate Mindfully

Protein should be the foundation of your meals while on a weight loss journey. It helps to maintain lean body mass and to keep you feeling fuller, longer.. I recommend filling your holiday plate with protein first and allocate 50% percent of your plate to it for an adequate amount of nutrients. Next addition to your plate should be veggies which provide your body with antioxidants and vitamins A, C and E.  Some good options include sautéed carrots and green beans, a spinach salad or roasted broccoli. For higher carb options such as stuffing or mashed potatoes opt for a smaller spoonful and enjoy in moderation. Remember that it’s okay to indulge a bit but just be mindful of your portion sizes, eat slowly and mindfully.

Add some Movement to Your Day

Getting up from the table and away from the food is a good way to ensure that you won’t be tempted to overindulge. We recommend going for a walk after dinner or rallying up some company for a sporting activity. Moving will not only boost digestion but also helps to burn some calories.

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Happy Thanksgiving from all of us here at NJBC.

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