It’s Thanksgiving week here in the States, so I want to talk about something that trips people up every single year:
How do you navigate a holiday week without feeling stressed, restricted, or like you “messed up” your progress?
First thing’s first:
There is no one “right” answer that works for everyone, all the time, forever.
Instead, our goal is to practice making proactive choices that feel good to YOU.
Let’s break it down.
Option 1: “I want to stay on my current plan.”
Some people are on a roll going into a holiday week. They’ve found momentum. They feel great. And sticking to the plan – even if it will be more challenging – feels worth it.
This often looks like:
- Making deliberate choices around alcohol, desserts, portion sizes, etc.
- Planning ahead so you have options available that fit your plan. (like bringing extra veggies or sparkling water to drink)
- Being ready to set boundaries with loved ones
And if that’s you: great!
You don’t have to apologize for wanting to keep a good thing going.
Option 2: “I’m taking this week off from thinking about food and workouts.”
For others, taking a break on a holiday week is a better decision.
They know that things are already going to be hectic, and the added stress of trying to adhere to their routine isn’t worth the tradeoff.
Sure, progress may slow for a few days, but it’s OK to not always optimize for “fitness”.
Instead, we put a plan in place so they can get right back into their routine after the holiday break. 😃
Option 3: “I want a flexible middle ground.”
In my experience, this is the sweet spot for most people.
Sticking to a few strategies that feel good without being overly restrictive helps you maintain momentum through the holiday week.
Here are some of the ones we’ve found to be most successful. Think of this like a “Choose your own adventure” menu.
Strategy: Protein and veggies first
As much as possible, focus on getting a serving of lean protein and a fruit or veggie on your plate with each meal (in addition to anything else you’d like to eat!) Eating protein and fiber will help you feel fuller and make sure you are prioritizing some awesome nutrient-dense foods.
Strategy: Increase your water intake
Keep a water bottle, sparkling water, or other low-calorie beverage on hand. If you are drinking alcohol, try to alternate with a glass of water. This can help you find a better balance throughout the night.
Strategy: Scout out options ahead of time
It’s easier to make a choice ahead of time than in the spur of the moment. Scan the menu (if you’re at a restaurant) for some buzz words, and see what you can find that still sounds delicious!
Strategy: Put it on a plate
When possible, put food on a plate first before eating it. Using smaller plates at a buffet can naturally help you regulate portion sizes while also registering how full you actually feel.
Strategy: To-go box
Ask for a to-go box right at the start of your meal (or bring a container if you’re visiting friends or family.) This takes pressure off of picking at the food more if you really don’t want it. You have it, and you can easily put some away from later to enjoy.
Strategy: Treat Yo’self
Striking a balance between treating yourself on a special occasion and going off the rails can be tricky. One way I like to think about treating myself is not only enjoying the food and the company, but also feeling good when I wake up the next day (physically.)
Strategy: Balance across the day
Consider having a lighter meal to balance out a dense meal. If you know you’ll be having a bigger-than-normal meal at some point in the day, try prioritizing protein, fruits, and veggies in your other meals.
Big meals tend to have rich foods with plenty of delicious carbs and fats, so you don’t have to worry about getting enough of those in and can still balance your day on the whole.
Strategy: Fork down between bites
Putting your fork down between bites gives you a moment to enjoy your food, not speed through a meal, and to be more aware of your appetite. Easy money!
Strategy: Snack pack
If traveling, consider packing some easy snacks to take with you. Fruit, packs of nuts, protein bars, and jerky all travel really well and are great in a pinch or to supplement your meals!
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Not all of these strategies will fit your needs – and that’s kind of the point! They don’t need to.
If you can move from reactive decision-making to proactive, you’ll be able to enjoy your holiday however you choose to do so, without all the stress around if you’re “doing it right” – even if that means taking a break from optimizing for “fitness” entirely!
I do want to note that not all holiday stress comes from food.
The holidays can be an extremely charged or lonely time for many, so if that’s you, please know that I know how that feels, and I’m thinking of you. ❤️
-Matt
P.S. If you want a downloadable “menu” of these options, here’s one we put together for our coaching clients and I’d love for you to have it.