The holiday season is here, and with it comes the temptation of big family meals, indulgent desserts, and festive drinks. For many, this can also mean unwanted weight gain. Studies show that people often gain up to five pounds during the holiday season, and worse, they don’t always lose it. Over the years, this can compound into significant weight gain. But here’s the good news: enjoying Thanksgiving and Christmas doesn’t have to derail your fitness goals. With a few intentional habits, you can indulge in the holidays guilt-free and maintain your hard-earned progress.
Here’s your ultimate guide to surviving the holidays while saving your gains.
The Overarching Theme: Two Days Won’t Ruin You
Thanksgiving and Christmas are just two days. Let yourself enjoy them. Have the dessert, the extra plate of mashed potatoes, and a festive drink or two. These two days won’t undo all the progress you’ve made—but six weeks of poor habits will. The key is to ensure that your good habits stay intact before and after these celebrations. By maintaining consistency, you’ll avoid turning the holidays into a six-week bender.
Tip 1: Stay on Point the Week Before
The week leading up to Thanksgiving and Christmas is critical. Use this time to reinforce your habits so you head into the holidays feeling strong and in control.
- Stick to Your Diet: Keep your meals clean and nutrient-dense. Focus on whole foods, lean proteins, and plenty of vegetables.
- Train as Usual: Don’t skip your workouts. Hit the gym as normal, prioritizing your regular strength training sessions.
- Hydrate: Drinking plenty of water is essential. Proper hydration helps your body function optimally and can prevent overeating since thirst is often mistaken for hunger.
By staying consistent in the days leading up to the holidays, you’ll set yourself up for success and feel less tempted to overindulge.
Tip 2: Start Thanksgiving Day Strong
Thanksgiving is here, and it’s time to enjoy it! But starting the day with the right habits will help you feel your best and minimize any post-holiday regrets.
- Eat Protein First: Kick off your day with a protein-rich meal or a shake. A good base of protein will stabilize your blood sugar and keep you feeling full, reducing the temptation to overeat later.
- Get in a Workout: If possible, schedule a workout before the festivities begin. Strength training is ideal because it helps you maintain muscle and primes your metabolism for the day. Heavy lifting beats cardio when it comes to balancing indulgences.
- Drink Water: Hydrate throughout the day to keep your energy levels up and avoid mistaking thirst for hunger. Drinking water before big meals can also help prevent overeating.
By starting your day with these habits, you’ll create a solid foundation for enjoying your Thanksgiving feast guilt-free.
Tip 3: Get Back on Track the Next Day
The day after Thanksgiving is just as important as the day itself. This is where many people go wrong—either by continuing the indulgence or by overcompensating with extreme measures.
- Return to Your Routine: Go back to your usual habits. Eat clean, drink water, and get in a workout. There’s no need to punish yourself with an extra-intense session or extreme dieting. Consistency is key.
- Don’t Skip Meals: Avoid the temptation to skip meals to “undo” the previous day. Skipping meals can lead to overeating later and disrupt your progress.
- Stay Active: Even if it’s just a walk, staying active the day after will help you feel better and get back into your groove.
The Bigger Picture: Habits Matter
The holidays are a time for joy, connection, and yes, food. It’s important to remember that what you do most of the time matters far more than what you do occasionally. If you’re consistent with your habits leading up to and following Thanksgiving and Christmas, a couple of indulgent meals won’t make a dent in your progress.
Here’s a quick summary:
- The Week Before: Stay consistent with your diet, workouts, and hydration.
- Thanksgiving Day: Start with protein, get a workout in, and hydrate.
- The Day After: Return to your normal routine and avoid overcompensating.
Final Thoughts
The holiday season doesn’t have to be a minefield for your fitness goals. By focusing on maintaining good habits and allowing yourself to enjoy Thanksgiving and Christmas, you can come out of the season feeling strong and in control. Remember, it’s not about being perfect—it’s about being consistent.
Enjoy your holidays, savor the moments with family and friends, and know that you’ve got the tools to stay on track. If you need help staying accountable, Grit Athletics is here to support you. Let’s make this holiday season your best one yet!
Ready to stay on track and crush your goals this season? Schedule a free consultation with us today, and let’s create a plan to keep you strong through the holidays and beyond.
