How To Not Gain Weight On Thanksgiving? 3 Key Exercises

As the leaves turn and the air cools, Thanksgiving approaches with the promise of warm gatherings and, let’s be honest, A LOT of delicious food.

It’s a time for gratitude, family, and feasting, but for many, it’s also a time of silent stress about the potential for weight gain – especially if past experiences have left you with increased aches, pains, and the physical burden that extra pounds can bring.

Are you wondering how to not gain weight on Thanksgiving?

You’re not alone in this.

In this blog, you will explore the reasons behind weight gain at Thanksgiving, and discover 3 key exercises to prevent this weight gain.

But remember, you shouldn’t feel ashamed about weight gain either.

No matter your starting point, these exercises can help you.

Let’s go…

Why Do People Gain Weight On Thanksgiving

It’s a scene set for overindulgence – a day when the average American consumes more than 4,500 calories and 229 grams of fat, according to the Calorie Control Council.

That’s more than double the intake for an average day!

The culprits? Hearty portions, second helpings, and a smorgasbord of high-calorie, high-fat options that are tough to turn down.

But here’s the kicker – it’s not just about the day itself…

Often, the weight creeps on from a season of festive gatherings, not just one meal.

Let’s explore those exercises, shall we?

3 Exercises To Not Gain Weight On Thanksgiving

The good news? You don’t have to fall into that trap.

I’m here to guide you through a more mindful holiday.

Here are three exercises to integrate into your routine to stay ahead of the Thanksgiving feast...

Goblet Squats

Goblet squats are a full-body exercise that not only strengthens the lower body but also challenges your core and upper body due to the front-loaded weight.

This position helps improve your squat form and depth, making it a functional exercise that benefits daily activities.

To perform this exercise, stand with your feet a bit wider than your hips, toes angled out.

Cradle a kettlebell or a dumbbell at your chest, keeping those elbows down.

With your core braced and spine tall, push your hips back as if aiming to sit down, then lower your body until your elbows meet your inner knees or thighs.

Ensure your knees stay in line with your toes, and they don’t buckle inwards.

When you rise, think of pushing the ground away with your feet and keep the weight close to you to maintain balance. It’s a powerful move that not only torches calories but fortifies your lower body for resilience in everyday activities.

Push-Ups

Obvious, I know. Who hasn’t heard of push-ups?

Sometimes, the simple exercises are the most effective.

Push-ups strengthen muscles across your chest, shoulders, triceps, and all through your core, delivering an extensive upper-body workout.

To get into position, place your hands a tad wider than your shoulders, with fingers forward or turned out slightly.

Stretch your legs back, forming a straight line from heels to head. As you lower your body, keep everything tight and straight, and when your chest grazes the floor, push back up.

The key is to keep your core engaged to prevent your hips from dropping or lifting too high.

For a touch of extra challenge, lifting one leg off the ground will demand even more from your core, ensuring you’re not just building strength but also stability.

The best part?

You can do push-ups everywhere!!

No excuses.

The Farmer’s Walk

The Farmer’s Walk is deceptively straightforward but fiercely effective.

By carrying weight across a distance, you work on your grip, your arms, shoulders, core, and even your posture.

Choose a pair of weights that are heavy yet manageable, and lift them with a posture-conscious approach – straight back, core tight. As you walk, maintain quick, short steps to keep your balance and keep the momentum going.

It’s vital to hold your shoulders back and down, staying tall and not letting the weights dictate your posture.

Your gaze should remain forward, resisting the urge to look down, which can upset your balance.

This exercise is as functional as it gets, replicating the natural movements of life, like carrying your groceries or, in the holiday spirit, hoisting that Thanksgiving turkey from the car to your kitchen.

By incorporating these exercises into your workout routine, you can create a strong foundation that helps in burning calories efficiently and maintaining overall body strength.

Remember, consistency is key, so keep these exercises regular in your routine, especially around the holiday season.

Need a helping hand?

Embrace the Burn Before the Feast

As part of our commitment to keep our community fit and thriving, we’re excited to announce a FREE “Turkey Burn” class on the 23rd of November.

It’s designed to give you a metabolic boost right before Thanksgiving Dinner, helping you fend off those extra calories.

Join us at Impact PT & Wellness for a workout that will leave you feeling strong, empowered, and ready to enjoy your holiday without guilt.

Call us at (712) 560-0460 to reserve your spot in the “Turkey Burn” class.

Remember, Thanksgiving is a time to be grateful for our health and well-being. Let’s honor our bodies with movement and mindfulness.

Looking forward to burning off that turkey with you!

If you’re not quite ready for a face-to-face session, no worries! We’re here for you, offering Free Telephone Consultations.

Trust in us. Like the people of Siouxland did, voting us their #1 choice for physical therapy for two consecutive years!

Can’t wait to get started on this journey with you.

Until then, keep moving and stay strong!

Other Free Resources To Get You Gym Ready

Read Our Blog – 3 Exercises To Get Gym Ready This National Physical Therapy Month

Read Our Blog – 5 Things That Won’t Help Your Back Pain

Proudly voted #1 for Physical Therapy at the Siouxland’s Choice Awards (2022) and I am proud to be a Physical Therapy and Recovery Session provider to the Sioux City Bandits.

Author
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Keith Roed

PT, DPT, CMPT, Astym Cert. at Impact Physical Therapy and Wellness LLC

Dr. Keith Roed received his Bachelor’s Degree in Health Promotion from South Dakota State University in Brookings, SD in 2007. He then earned his Doctor of Physical Therapy Degree in 2011 from Des Moines University-Osteopathic Medical Center. He has completed extensive post-graduate course work in orthopedic manual therapy, becoming a Certified Manual Physical Therapist (CMPT) in 2014 through the Institute of Manipulative Physiotherapy and Clinical Training (I.M.P.A.C.T.). He has been an Astym Certified Physical Therapist since 2014, which has aided him in helping many people overcome chronic pain conditions and movement deficiencies since 2014. Dr. Keith is also certified in Functional Movement Screens (FMS), which is a tool used to identify asymmetries which result in functional movement deficiencies.

Dr. Keith’s background includes working extensively with foot and ankle issues as well as hip, knee, lower back , hand/wrist, elbow, shoulder and neck pain—including the treatment of acute and chronic headaches. He also works with athletic injuries and those who have chronic or lingering pain, even for years. He takes pride in being able to get positive outcomes with very difficult cases where other treatments or options have failed. He has treated individuals at all ages and skill levels from adolescents to elderly, weekend warriors to college and professional athletes—all with the purpose and goal to return them to their sport or activity that they love.

"Almost Daily Health Tips From Physical Therapist Keith Roed..."

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