Published on November 21, 2012

Thanksgiving Tips from Genesis Center For Weight Management

Thanksgiving means parades, football and overindulgence.

We become conquerors of calories, warriors of the wishbone, special forces of the stuffing.

It has been estimated that some Americans may consume more than 4,500 calories on Thanksgiving. If they do, they'll know it because their bodies will inform them with possible nauseous feelings, sluggishness and if they are lucky, a nap.

You don't even have to eat excessively large portions to hit 2,500 calories for the big meal of the day. Add some leftovers later and you can approach 4,500 calories.

"We've turned the holiday into a tradition of excess that makes us uncomfortable when we could be enjoying the day with friends and family,'' said Kathy Crooks, supervisor of the Genesis Center for Weight Management. "With a few adjustments, we're going to take in hundreds of fewer calories, we'll feel better physically and have less regret about how we stuffed ourselves.''

The dieticians of the Genesis Center for Weight Management provided these tips to help you handle the day more comfortably and actively:

  • Don't skip breakfast to "save'' calories for the big meal. Eat breakfast and you may not be as hungry when you sit down for the feast.
  • Get some exercise. Go for a long walk or a bike ride after breakfast or after the big meal. Take kids outside to play.
  • Use smaller plates. There is evidence that indicates people who use smaller plates consume fewer calories.
  • Avoid alcohol. These empty calories will only make you feel more tired and possibly less hospitable with guests.
  • Skip the extras like the butter, gravy and whipped cream.
  • Socialize. If you are talking during the big meal, you will be digesting the meal more efficiently and you won't feel like eating as much. Put down the fork and take a break.
  • Assess what is available and only eat your favorites. No one will insist that you have some of the "special recipe'' passed down through generations.

The Genesis Center for Weight Management has surgical and non-surgical options for weight loss provided by a team of experts. For information, go to or call (563) 421-8361.

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