Bounce Back After the Thanksgiving (or any) Binge

Tips for getting back on track after eating all those treats on Thanksgiving weekend. Win the week after Thanksgiving

Thanksgiving and Black Friday weekend is over for the year, and I’m sure some of us are feeling a little bit of regret (or at the very least, a bit of extra bloating) after the few days of Thanksgiving goodies piled on our plates. The day was full of turkey, gravy, stuffing, casseroles, and of course, pies. Of course, the days following are also filled with those foods as we try to empty the refrigerator of all of the delicious leftovers. While our tastebuds are enjoying every second, or bodies probably are not.

Never fear, it is possible to bounce back from this holiday of food and more food.  Here are a few things you can do right now to help lose that bloat and the few pounds you might have put on this past weekend:

**PS, this works when you need to bounce back from any extra indulgent time, not just Thanksgiving weekend**

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Surviving Thanksgiving on a Diet

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I am a follower of the Popsugar fitness blog, Fitsugar, and when I stumbled across this post (or more specifically, the image above) I laughed and nodded, agreeing 100% with what that cute turkey poster says.

Thanksgiving is a holiday that strikes fear into the food journal of dieters (and people maintaining their goal) everywhere. With turkey, rich gravies, sweet potato casseroles and everything in between all looming above their heads, people really start stressing (myself included) about how they are going to diet this Thanksgiving.

Here’s my advice in one word:

DON’T!!

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Weight Watchers Thanksgiving Cheat Sheet

Weight Watchers cheat sheet for Thanksgiving. Enjoy the holiday and still stay on track!

The holiday season is upon us, and that means so are the holiday meals, baked goods, candies, parties, and everything in between.  The holiday season can be a bit of a nightmare for Weight Watchers members.  We want to partake in the delicious festivities, but it’s hard to stay on track when we’re surrounded by so much goodness.  First up is the mother of all giant meals: Thanksgiving dinner.  In order to make this holiday a little less daunting, I compliled a little cheat sheet for you with some of the most popular Thanksgiving dinner items so you don’t have to spend time in your Weight Watchers app figuring out your plate before it gets cold.

Some notes before we get started:

  • I updated this list to include Smart Points, since that is the plan that most Weight Watchers are using, but I left the Points Plus values from when I originally wrote this post.  
  • While I used the Weight Watchers website to gather all of the Smart Points values, I’m sure the actual values of what’s on your plate will vary a little bit.  Use these values as a rough estimate, rather than your 100% accurate SP assessment.  Some recipies might actually costing you a little more, or if you’re lucky, a little less.

Alright friends, lets dive in!

Main Dishes

Turkey

-3oz light meat with skin= 3 sp (3 pp)
-3oz breast, skinless= 1 sp (2 pp)
-3oz giblets, white or dark meat, no skin= 2 sp (3 pp)
-3oz dark meat, with skin= 4 sp (5 pp)

Ham

-Spiral 3oz= 4sp (3pp)  (lean is 2sp)
-Honey baked, bone-in, 3 oz= 3 sp

Side Dishes

-Turkey gravy, canned 2 Tbsp=  0 sp (0 pp)
-Gravy, brown 2 Tbsp= 2 sp (1 ppv)
-Stuffing 1/2 cup bread, from mix, prepared=  6 sp (5 pp)
-Corn 1/2 cup cooked kernels=  2sp (2 pp)
-Green bean casserole 1 cup 7 sp (6 pp) *It varies a lot by recipe.*
-Sweet potatoes 1/2 cup  mashed= 5sp
-Cranberry sauce 2Tbsp canned=  3 sp (1 pp)
-Mashed potatoes 1/2 cup=  3 sp (3 pp)
-Biscuits with butter =  Biscuit alone: 4sp, with 1 tbsp butter: 9 sp (6 pp)
-Corn bread 1 slice, from mix, prepared= 7 sp (5 pp)
-Corn casserole 1/4 cup= 7 sp (5 pp)
-Sweet potato casserole 1/2 cup= 9 sp (6 pp)
-Creamed corn 1/2 cup canned= 3 sp (3 pp)
-Creamed spinach 1/2 cup=  3 sp (5 pp)
-Scalloped potatoes 1/2 cup= 4 sp (5 pp)
-Roasted potatoes 1/2 cup= 2 sp (4 pp)
-Brussel sprouts with bacon 2/3 cup= 3 sp (4 pp)
-Macaroni and cheese 1/2 cup= 7 sp (5 pp)
-Sausage stuffing 1/2 cup= 6 sp (5 pp)

Desserts

-Apple cake 1 slice= 10 sp (6 sp)
-Pumpkin pie 1 slice= 14sp (12 pp)

2 Tbsp whipped topping= 1sp
-Fruit pie 1 slice= 13 sp (11 pp)
-Fruit salad 1 serving (red and green apples, 2Tbsp dried cranberries, 2Tbsp pecan halves)= 6 sp (4 pp)
-Cheesecake 1 slice= 18sp (11 pp) with fruit topping= 19 sp (12 pp)
-Pecan pie 1 slice=  21 sp (14 pp)

Beverages

-Wine 5oz= 4 sp (4 pp)
-Mixed drinks 5oz vodka cranberry=7 sp (5 pp)
-Beer 12oz= 5 sp (5 pp)
-Punch 8oz fruit punch= 7 sp (3 pp)
-Soda 8oz sweetened= 6sp (3 pp)
-Iced tea 8oz sweetened= 5 sp (3 pp)
-Water 8oz= 0!

There you go!  Even if you are going to load up your plates with too much of a good thing you can at least say you made the informed choice.

A few other helpful tips and tricks:

  • Keep a glass of water in your hands.  If your hands are occupied, you can’t snack at the appetizer table
  • Distance yourself from the food.  Ask that your favorite dish be on the other side of the table and when it isn’t dinner time, be in a different room than the food all together if you can help it.
  • After dinner, before dessert comes out, take the family and go out for a walk.  It will get the digestion going, distract from the food and get you a little bit of activity.
  • Bring a dish that is Weight Watchers friendly to begin with
  • Eat slowly.  Set down your fork and sip water in between bites.  You’ll be surprised at how much sooner you’ll feel full.

 

Most importantly, remember that it is one day.  Work a little harder a few days before and after, save your weekly Points and get your joy out of your Thanksgiving.  Hint: the joy doesn’t necessarily come from the food!

 

Be happy, be healthy.

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