Enjoy Thanksgiving dinner — but follow routines to avoid weight gain

Sitting down to a Thanksgiving dinner of tempting mashed potatoes, stuffing, pumpkin pie and more doesn’t have to mean that you cringe the next time you step on the scale.

You can enjoy your holiday, which typically focuses on food, and still have a plan to avoid the weight gain that often comes with the season, says Dr. Asha Shajahan, a family medicine physician with Corewell Health, formerly Beaumont Health.

“You can say to yourself, ‘I’m going to eat what I want, but maybe not have thirds or fourths,’” she said.

As a family physician, she is on the front line of the national battle against obesity.

“Every day in my practice, people are coming in and saying, ‘I need to lose weight,’” she said.

Many are aware that being overweight or obese causes or exacerbates many serious health conditions like diabetes, heart disease and some types of cancer. But Shajahan said it can also create lesser-known effects, such as joint pain.

She sees patients gain an average of 10 pounds during the holiday season, and has observed up to 20 extra pounds on the scale.

Weight gain over the holidays results from the combination of breaking healthy eating habits and exercise routines.

She has some practical tips for avoiding that.

— Keep your routine. For example, travel during the holidays can mean you are away from your gym. You can still take a brisk walk.

— Make your diet and exercise a lifestyle, with the goal of living healthier, not looking better.

— Don’t skip meals on Turkey Day to “save up” for the big dinner.

“That will just make you hungry and hangry,” Shajahan said. She suggests breakfast with a protein source and a light lunch.

— Don’t announce at a holiday gathering that you’re watching your weight. That could lead to others pressuring you to abandon your resolve to eat in moderation.

“You’re probably going to get pushback,” she said. “People are going to say, ‘Oh, come on, it’s just one day.’”

— If you don’t want to cause hurt feelings, you can take a dessert or other rich food but not finish it.

— Be careful about well-meaning hosts who offer leftovers to take home. “Then you’re eating pumpkin pie for four days,” Shajahan said.

— Suggest that a holiday gathering be more physically active. Everyone can play a vigorous game instead of sitting in front of the TV.

— Limit alcohol consumption so you are not taking in hidden “liquid calories.”