Thanksgiving is a time to gather with family and friends and reflect on what we are thankful for.

Unfortunately, it is also traditionally a time to eat excessive amounts of high calorie foods with reckless abandon.

Did you know that a single slice of pecan pie contains upwards of 500 calories?

To burn off those calories, you would have to jog for approximately 58 minutes, walk for 140 minutes or swim for 42 minutes.

As you might imagine, those extra calories add up quickly and not just during the holidays.

We are bombarded by fast and convenient food options that are calorie-dense and nutritionally empty. These foods are also highly palatable which means they taste really good and leave you wanting more.

Is it any wonder we end up stuffing ourselves with food?

Here are a few tips to help you avoid over doing it this Thanksgiving and beyond:

• Drink a full glass of water 30 minutes before your meal.

• Slow down, and chew your food thoroughly. It takes about 20 minutes for your belly to signal your brain that you are full.

• Fill your plate mostly with vegetables first, then add a good amount protein and a smaller amount of carbs. Protein helps you feel full.

• Try having just a taste of dessert or a 1/2 serving instead of a heaping plate full.

• Go for a walk after your meal.

Rachel Maxwell is owner and head trainer at CenterFit in Lexington. Contact her at (803) 240-5372, rachel@centerfit.net or visit www.CenterFit.net