It’s Super Bowl time!

Or what I like to call, “National End Your Diet Day.”
Remember the optimism from the New Year, everyone wanted to drop dreaded pounds, improve their lives, fit into smaller clothes, and then the Big Game came…

And fitness goals come crashing down.


Whether you want the 49ers or you want the Chiefs to win. We can make sure your waistline doesn’t lose.
And I promise you can have fun as well, oh and watch the game or at least the commercials.

According to NorthShore University HealthySystem. Next to Thanksgiving, Super Bowl Sunday is the highest calorie consumption day of the year.
Americans eat an estimated 1.4 billion chicken wings and order 12.5 million pizzas. An average American consumes roughly 11,000 calories (that’s almost 3 pounds of fat)

Here’s a small sample: This is just during the game.
3 slices of pepperoni pizza: 939 calories
5 cans of regular beer: 732 calories
4 chicken wings: 473 calories
2 servings of cheese nachos: 550 calories
3 servings of barbecue potato chips: 475calories
A cup of salsa con queso: 356 calories
Total: 3,525 calories or 11 hours and 45 minutes of exercise

Fat to Exercise Ratios


You can literally wipe out all your month’s hard work in one shot (instant sad mode.) ☹

Before you throw away all your hard-earned results (or set yourself further back.)
Follow these tips, enjoy the game, enjoy time with loved ones, and love when your pants fit.


How many times have you been satisfied with a meal? Let me guess always. When you’re full, take a deep breath, smile, and stop eating. You did it, you won.

Pro Tip: Ask yourself, “Am I actually hungry? Am I bored? Or just eating to eat?”


Chewing more and chewing longer actually helps you enjoy food more. You can have different foods that you typically don’t. Just make sure you chew; you’ll actually get fuller faster. Fewer calories and more satisfaction. Everyone wins.

Pro Tip: This works exceptionally well, but easier said than done. Put the utensil down between bites, put the pizza or chicken wing down before bites. Put the beer down before you drink again. Finish the chip in your mouth before you put another one in.


Contrary to popular belief, the stomach isn’t an endless garbage disposal. It’s an organ with a fixed size. When you fill it with water, you will eat less. This is a good thing for you and your pants. Drink as much water as you can.

Pro Tip: Urine color is an excellent indicator of proper hydration. “Clear pee means a healthy me.”


Don’t arrive “starving” to the big game. If you come hangry, you’re much more likely to overeat.

Pro Tip: Eat a light snack, like an apple or an orange 15-30 minutes prior.


Did you know when you eat alone, you’re less likely to overeat? Add one person, you eat up to 35% more. If the group exceeds 7, you’ll eat 96% more. Super Bowl parties can be dangerous. Be aware of your surroundings, and always be mindful.

Pro Tip: Farmers feed chickens together to maximize this overeating herd effect. Don’t let the environment trick you into overeating. Do you usually eat seconds, thirds?


Watch out for high-calorie foods. High-calorie foods like guacamole and cheeses can wreak havoc on your fitness goals. Imagine shopping on Rodeo Drive with a limited budget. You would check every price tag before you buy it. Same for food. Check the calories of any new foods. Better safe than sad. Calories always matter, always.

Pro Tip: Use our favorite calorie app, My Fitness Pal, to find caloric landmines BEFORE you blow up (literally.)

Food Pushers


You know exactly who I’m talking about. If they don’t have goals, they certainly won’t care about your goals. Stay away, learn to say no, or if they get really annoying, resort to name-calling. Totally kidding about the last one, kinda.

Pro Tip: When facing food pressure, look them in the eye and say, “No thanks, I’m stuffed.”

Superbowl Hack:

Like the 49ers and the Chiefs, you'll need an excellent strategy to win.
How many calories are you willing to spend at the Super Bowl party? You can have more calories in that meal, but your other meals must be smaller to compensate.

Football Strategy

Sunday Main Event: Party at Buffalo Wild Wings
Look at the menu (how many calories) wings: 1470 calories (I'll eat half, an order light ranch) brings calories down to 735 + (2 beers) = 280 calories = 1015 for Super Bowl festivities
My Caloric Budget = 1800
1800 – 1015 = 785 calories left for the day
Spread across the rest of the day
Breakfast (200) Snack (185) Dinner (400)

I've successfully used this strategy for years. It works amazingly well.

I love the Super Bowl. Whatever you do, don't fall for fitness fakes. Use some or all these tips to help you have fun and keep yourself working towards your health goals. Food, friends, and family are part of the celebration. But they're only part of the party. Remember what you came for…the commercials.

Tony Arreola

NASM Master Trainer, CPT, WFS, WLS, SFS, CES, BCS, PN1

PS: Who do you think will win? Let me know in the comments.