Melt Away Pounds on Game Plan

So you ate too much turkey, pigged out on pumpkin pie and dreamt that you were the lead balloon in Macy’s Thanksgiving Day Parade.

No need to worry, Orange County sports fans. A special post-Thanksgiving weight-loss program has been designed just for you. It requires no dieting, involves none of that sawdust-flavored food and costs no more than the price of admission to one of tonight’s Southern Section playoff games.

Simply attend one of the second-round matchups listed below. Dress in comfortable clothing (sneakers optional). And follow instructions carefully.

Fountain Valley-Los Alamitos

Fountain Valley might be the most-improved team in the county. In last year’s season-opener against Dana Hills, the Baron sideline looked like a three-ring circus. One confused player rushed on the field wearing a baseball cap instead of a helmet--no joke.

Now, Fountain Valley is looking fine, though it won’t make much difference against Los Al. That’s where you come in. Every time Fountain Valley manages a first down, you do 25 jumping jacks. Every time Los Al quarterback Tim Carey throws for a touchdown, sprint to the snack bar and back (no stopping).

Total calories burned: 891. Thanksgiving equivalent: Mashed potatoes and gravy, two helpings.

Rancho Alamitos-Culver City

Rancho beat Righetti, 57-17 last week. What else is there to say?

Three cartwheels down the Vaquero sideline every time Culver City manages to cross midfield.

Total calories: 52. Thanksgiving equivalent: One bite of stuffing.

Mater Dei-Rialto Eisenhower

The rematch of the century will attract many fans, most of whom will be talking about last year’s meeting--a 35-14 Mater Dei victory for the Division I championship. You get to run a flight of stadium steps each time you hear that game mentioned.

While you’re doing that, keep an eye on Mater Dei running back Nicky Sualua. He scored six touchdowns against Encino Crespi last week, but it won’t be nearly as easy to run over Eisenhower. Five pushups every time he breaks a tackle, 20 more if it’s good for a touchdown.

Total calories: 1,244. Thanksgiving equivalent: One wing, one drumstick, smidgen of cranberry sauce.

Corona del Mar-Orange

Don’t let Corona del Mar fool you. The Sea Kings may be the at-large entry from the Sea View League, but the same was true in 1989 when they went on to beat La Quinta for the Division VI title.

Twenty toe-touches for every “Remember ‘89” T-shirt you see.

Total calories: 22. Thanksgiving equivalent: One black olive.

Irvine-El Modena

Irvine’s Scott Seal, the Eveready bunny of running backs, gained a career-high 237 yards and scored three touchdowns last week against Chino. El Modena’s Ernie Wilson rushed for 182 yards and three touchdowns, and also scored off a 25-yard interception return.

Run in place as fast as you can for 30 seconds each time either player breaks for more than a five-yard gain.

Total calories: 2,009. Thanksgiving equivalent: Late-night snack with all the trimmings.

Santa Margarita-Foothill

Foothill upset third-seeded Riverside Poly, 23-21, last week and now meets one of the county’s better passing teams. Santa Margarita quarterback Sean O’Brien threw for more than 300 yards last week against Glendora, and looked as if he was just warming up.

A lap around the parking lot every time Foothill manages to intercept, or even tip, an O’Brien pass.

Total calories: 90. Thanksgiving equivalent: Scoop of Jell-O salad.

Covina Charter Oak-Valencia

Sure, Charter Oak is the top-seeded team in Division VI. But Valencia is Valencia.

The ’92 Tigers didn’t win the Orange League, nor were they dazzling offensively. But if any coach can orchestrate an upset, it’s Tiger Coach Mike Marrujo.

Your task? Ask Marrujo one really stupid question just before kickoff. Then let him put you through a workout.

Total calories: Don’t even ask.

Barbie Ludovise’s column appears Wednesday, Friday and Sunday. Readers may reach Ludovise by writing her at The Times Orange County Edition, 1375 Sunflower Ave., Costa Mesa, 92626 or by calling (714) 966-5847.