Are you tired of gaining weight every year around Thanksgiving time? Most average Americans gain 10-15lbs from October through December from over-indulging in holiday treats, but it doesn’t have to be this way!
Over the years, I’ve learned a few tips and tricks to not sabotage all of my progress through the holiday season. In fact, last year throughout the holidays, not ONE of my clients gained weight either throughout the holidays. There are just a few lifestyle habits that you can incorporate to ensure all progress is not lost during the holidays.
Tip #1: Get Your Workouts in Early
During the holidays, and especially through Thanksgiving week, many people tend to be more sedentary than usual.
My first tip is to get your workouts in earlier in the week! Hit the gym Monday, Tuesday, and Wednesday to ensure that you at least get 3 workout days in that week!
If you’re feeling crazy, go Thanksgiving morning, or the day after Thanksgiving, too.
Working out will put those holiday calories to use and not store them as fat cells!
Tip #2: Eat Clean Around Thanksgiving
A huge struggle people have is being surrounded by so many good foods throughout Thanksgiving week. Desserts and holiday foods that are not typically around are now in the house and waiting to be eaten. Thanksgiving “day” turns into a full week of eating in a surplus.
My second tip is to try to eat relatively good leading up to Thanksgiving and after Thanksgiving.
Before Thursday, try to stay within your calorie goal, do not eat out, and make nutrient-dense foods at home.
When Thanksgiving is over, jump right back into eating your healthy foods, and try not to eat an entire pie every day for five days after Thanksgiving Day. Jump right back into your eating habits.
Tip #3: Go into Thanksgiving with a Game Plan!
My next tip is to go into Thanksgiving Day with a game plan. Do not wake up and start eating, do not throw your calorie goal out the window, and do not binge-eat because it is a holiday dedicated to food!
Set a plan for yourself and try to stick to it the best you can. Here are some things I do to help with a game-plan:
- Don’t eat breakfast to ensure I have more calories saved up for later in the day.
- Drink 32 ounces of water before Thanksgiving meal.
- If tracking- estimate how much food I will be eating in Myfitnesspal. This is a loose estimate just to know calorie range of foods I will be eating.
- Eat veggies first at dinner, followed by proteins, starches, and then desserts. (Fiber from veggies will help make you feel full compared to eating dessert first.)
- Choose 1-2 desserts I cannot live without instead of eating a portion of EVERY single dessert.
- Try only going back for seconds one time instead of four or five times.
- Go for a walk after dinner to let food digest.
- Give yourself a limit for alcohol if drinking. Ex: 3 beers instead of 10.
Overall, setting boundaries for yourself and coming up with a realistic game plan is going to help you continue to see progress throughout Thanksgiving week.
Tip #4: Move on From Thanksgiving
My last tip is to move on from Thanksgiving when the holiday is over. Do not continue baking pies or purchasing other tasty desserts because you’re in the “holiday mood”.
So many people tend to over-indulge on Thanksgiving and then do not snap out of it.
Enjoy your holiday with family and friends, and then MOVE ON.
Get back to working out, tracking food, drinking water, and eating nutrient-dense foods.
If you have any other tips for not losing progress through Thanksgiving, please comment them down below! I’d love to hear them!