5 Tips for Surviving Super Bowl Sunday

Americans will eat 30 million pounds of snacks on Super Bowl Sunday[1]. That’s 11.2 million pounds of potato chips, 8.2 million pounds of tortilla chips, 4.3 million pounds of pretzels, 3.8 million pounds of popcorn and 2.5 million pounds of nuts.


Talk about a cheat day!!!

But, your Super Bowl Party doesn’t have to be a calorie fest. Here are 5 tips for surviving the Super Bowl.

#1 – Get in a Pre-Game Workout

The Super Bowl doesn’t start until 6:30 PM leaving you plenty of time to get in a pre-game workout. Cancel out some of your calorie consumption by trying this workout.

Round 1:

  • Kettle Bell Swings (go heavy on the weight) – 10 reps
  • Deadlift – 1 rep
  • Floor Burpees – 10 reps
  • Goblet Squat – 1 rep

Round 2:

  • Kettle Bell Swings – 9 reps
  • Deadlift – 2 reps
  • Floor Burpees – 9 reps
  • Goblet Squat – 2 reps

Repeat rounds until you get to 1 rep for the descending exercises and 10 reps for the ascending exercises. Minimize breaks to maximize calories burned.

#2 – Pre-Plan Your Menu

By pre-planning your menu you can substitute high-calorie foods and recipes with lighter versions. For instance, instead of loading up on buffalo wings (Americans will consume 1.25 million chicken wings this Sunday[2]) try buffalo chicken tenders as a lighter option, instead of traditional beef chili make a waistline-friendly turkey chili and instead of sour cream-based dips stick to low-fat salsas.

#3 – Practice Portion Control

Grazing can lead to unwanted calorie consumption so limit the amount of calorie-rich food that is on the coffee table. Instead of bowls of super-sized bags of chips, pretzels, and tortillas, swap them out for individually wrapped snack-size bags. This will make you and your guests more mindful of the amount being consumed and cut back on the grazing. Substitute peanuts with bowls of spiced chickpea nuts and fill up the rest of the table with cut up veggies and a sweet potato hummus.

#4 – Lighten up the Libations

Lots of empty calories are consumed in beer and soda. The average bottle of beer has 150 calories while an average can of soda has 140. Lighten it up by offering diet sodas and light beer as an alternative. Low-calorie and low-carb beers are readily available in liquor and grocery stores. Try Michelob Ultra, MGD 64, Coors Light, Amstel Light, or Corona Light. If you can’t stomach light beer, stick to your regular but drink a bottle of water in between beers. The water will fill you up and keep you from drinking as much. It will also help to keep you hydrated.

#5 – Party Games

If you have an active crowd coming over, incorporate an exercise game into your party. Divide your guests into home and away teams. For each touchdown, field goal, safety, or penalty your team gets, the opposing team has to do an exercise.


The home team for this Sunday’s game is the Broncos. The Seahawks are the away team.

  • Touchdowns = 30 burpees
  • Field Goals = 20 pushups
  • Saftey = 20 jumping jacks
  • Penalty = 15 crunches

If the Seahawks score a touchdown, then Bronco fans have to do 30 burpees. If the Broncos get a field goal, then Seahawks fans have to do 20 pushups.  Define a list of your favorite exercises and the number of reps. Create a quick rules sheet and hand them out to your guests as they arrive.

Party games are a great way to ramp up your competitive spirit and keep you off the couch.

BONUS TIP: Get Back Into Your Routine on Monday!

If you can’t resist all the temptations that Super Bowl Sunday brings, don’t beat yourself up. Just make sure you get back into the swing of things on Monday. Schedule some extra time at the gym to burn off those excess calories and keep your meals light to allow your stomach time to rebound from the binge.

Enjoy the game!

[1] 2013 Study by Calorie Control Council and Snack Food Association

[2] NBC Today Show


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Filed under Diet, Exercise

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