Do calories count on Thanksgiving? Pick at least 2 of these to do this year. You’re welcome:)
Thanksgiving is notorious for being the one day where the "calories don't count." While it's fantastic to enjoy family and food, going into the holiday without a plan can lead to regret and easily undo weeks of hard work.
If you’re working hard to lose weight, you don't have to choose between a fun holiday and your goals. Here are five simple, actionable steps to prepare before the turkey hits the table, ensuring you enjoy the day guilt-free while staying in control.
1. Front-Load Your Protein & Veggies
Don't starve yourself all day hoping to save calories for dinner—that strategy usually backfires, leading to massive overeating.
Instead, eat a high-protein breakfast and lunch that are packed with water and fiber (think eggs, Greek yogurt, or a protein shake with a big handful of spinach). This keeps you feeling full, satisfied, and stable until the main event, so you don't arrive famished and immediately attack the chips and dips.
2. Get Your Workout In Early
Don't rely on the "maybe I'll work out later" approach. Thanksgiving is busy, and your motivation will be long gone once the food coma hits.
Commit to an early-morning strength training or intense cardio session. This increases your metabolic rate for the day and creates a small calorie buffer. Plus, getting the work done first means you've earned the right to relax and enjoy the rest of the day without feeling guilty.
3. Pick Your Battles (The 80/20 Rule)
You don't need to eat everything just because it's there. Scan the table and consciously decide what treats are truly worth the calories (your 20%).
Love Grandma’s famous pie? Have a small slice.
Could you care less about the mashed potatoes? Skip them entirely.
Focus your plate on the quality, not the quantity: Prioritize turkey breast (lean protein) and green vegetables (fiber), and then choose one or two "must-have" starches or desserts.
4. Stay Hydrated (Seriously!)
It’s easy to confuse hunger with thirst, and holiday chatter often involves more calorie-laden beverages than water.
Drink plenty of water throughout the day, especially before and during the meal. If you plan to enjoy alcoholic beverages, alternate every drink with a full glass of water. Not only does this help with satiety and digestion, but it helps manage the total calorie intake from liquids.
5. Don't Forget the Day After
One single meal will not ruin your progress. The biggest danger isn't the dinner itself, but the multi-day calorie creep from all the leftovers and continuous grazing that follows.
Set boundaries for Friday morning:
Get back on track with your normal eating routine immediately.
Portion out any leftovers you truly want, or better yet, send them home with guests.
Start your day with your usual high-protein breakfast and get your steps in.
Enjoy the holiday! By planning ahead and being mindful, you can fully participate in the feast without compromising the progress you've worked so hard for.