Advertising
Advertising

3 Strategies to Avoid Gaining Weight over Thanksgiving

3 Strategies to Avoid Gaining Weight over Thanksgiving

Thanksgiving marks the beginning of a joyous holiday season that includes spending time with family, exchanging gifts, and reflecting on the blessings of the past year.

It also marks the onslaught of delicious meals that are capable of completely derailing your fitness. Ugh—you can almost feel your waistband getting tighter…better loosen up that belt.

Here’s the good news: If you put the right plan in place, you won’t come out of Thanksgiving and other big holiday meals carrying 10 extra pounds with your diet in shambles.

This piece includes the exact strategies you need for before, during, and after the big holiday meal. If you can master each of them, you won’t have to refuse a piece of grandma’s famous pumpkin pie.

Three Strategies for Surviving Thanksgiving

As we approach the holidays, we all fall into one of three categories:

Advertising

  • You’ve already hacked your fitness and are maintaining a lean physique. You can employ a few of these strategies to minimize the fallout, but since you’ve put in the hard work all year, the holidays should be a breeze.
  • You’re smack dab in the middle of a cut and you’re dreading having to face the holidays just as you’re starting to see some upper ab definition. You contemplate moving out of the country and converting to another religion to protect your fitness progress.
  • You’ve struggled with fitness all year and, quite frankly, you’re sick and tired of messing with it. After all, 2017 is just six weeks away. You decide to f*ck fitness, enjoy the holidays, and deal with the fallout starting January 1.

If you fall into category 1 or 2, I have to applaud you for being proactive about the impending holiday binge and looking for strategies to minimize the potential fallout. You’ve come to right place. We’re going to get you through the holidays with minimal fat gain.

These strategies work better if you’re already eating clean and lifting heavy (although you can still use them if you’re not) and can also be employed for any big cheat meal, not just holidays.

Strategy 1: Make the Holiday a Workout Day

Your first step is to make sure the holiday meal falls on a workout day.

You want to do this because you’re allotted a higher calorie budget on workout days, and when you’re facing the prospect of a big meal, you need the biggest budget you can get.

If you’re not lifting heavy, just get some kind of workout in, whether it’s a lift or cardio. Even if you just burn 100 calories at the gym, that’s 100 more calories you have for dinner.

Advertising

Strategy 2: Employ Eat Stop Eat the Day Before

An advanced strategy for the holidays is to employ Brad Pilon’s Eat Stop Eat fasting protocol where you actually fast for 24 hours before the big meal.

For Thanksgiving, you would eat a big dinner Wednesday night and then begin your fast. You won’t eat anything on Thursday until the big Thanksgiving dinner is served.

This strategy isn’t for everyone, but if you’re already used to fasting or have serious mental discipline, a 24-hour fast will seriously help you minimize your holiday weight gain.

Strategy 3: Save Your Carbs & Fat for the Big Meal

If you can’t handle a 24-hour fast, use the lunch before your big meal to get in 75-80% of the protein you need for the day and save your carbs and fat for dinner.

Protein is always hard to come by during holiday meals. Aside from the turkey, everything else at Thanksgiving dinner will mostly be carbs and fat. By focusing on protein during lunch, you can afford to indulge during dinner with sweets and starchy dishes like mashed potatoes, stuffing, and all sorts of bread.

Advertising

This strategy works even in the off season if you’re just eating at a restaurant because protein is usually the most expensive item on most menus while fat and carbs are abundant in the side items you order. If your big meal is happening at a restaurant, research the menu beforehand so you know exactly what you’re going to order and how many calories the meal will cost you.

Regardless of where you’re eating, if you need to eat a second, smaller meal right before dinner, that’s totally fine. I call this tactic “pre-eating” and actually recommend this strategy for a couple reasons:

  • If you don’t get all your protein in during lunch, you can get the rest during this meal.
  • You’ll go to dinner with a full stomach and will be less likely to indulge.

What to Do About Booze

Alcohol tends to go hand-in-hand with any sort of celebration, and just like food, it has the potential to negatively impact your fitness if you’re not prepared.

You should avoid beer due to the carbs and pass on sugary mixed drinks. If it’s frozen or has an umbrella sticking out of it, give it to your friend who’s waiting until January 1 to tackle fitness.

Stick with red wine or a hard liquor with a zero-calorie mixer like Coke Zero or club soda. As we’ve previously covered, you really do lose when you booze. But if you’re selective with what you drink, you’ll have a higher chance of keeping your diet intact and avoid a hangover.

Advertising

The Day After Ultimately Dictates Your Success

The single most important part of any celebration or binge holiday meal is the day after. Whatever unfettered gluttony happened the night before, you have to bounce right back the next day and resume your regular diet and exercise routine.

No Bloody Marys or greasy burgers for lunch. You had your fun the night before. There’s a limit on how much fat you can add in a 24-hour period. Even if your Thanksgiving dinner was 10,000 calories, you’ll only add a limited amount of new body fat. Basically, you won’t come out of Thanksgiving 10 pounds heavier.

But if one bad meal becomes a second and a third, and you throw in the towel and decide to start again with your diet on Monday, you’re venturing down a slippery slope. This kind of mentality is the fastest way to end up 10 pounds heavier come January 1.

All that said, you shouldn’t be afraid of cheat meals like Thanksgiving. Life is too short to stress over meals that are about bringing people together to celebrate a joyous occasion. Remember, preparation is the key to being in control of every situation you face in life.  So plan accordingly, be thankful for all that you have, and have a happy Thanksgiving!

Featured photo credit: thekrazycouponlady.com via prod-cdn.thekrazycouponlady.com

More by this author

5 Fitness Hacks for a Busy Schedule 3 Strategies to Avoid Gaining Weight over Thanksgiving

Trending in Fitness

1 How Adding Flow Yoga to Your Workout Routine Boosts Your Gains 2 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 3 Why Am I Not Losing Weight? 7 Reasons Revealed 4 8 Best Cardio Workouts for Efficient Weight Loss 5 15 Fitness Goals That Will Help You Live a Healthier Life This Year

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next