9 Simple Strategies for Holiday Eating (Without All the Stress)

It’s Thanksgiving week here in the States, so I want to talk about something that trips people up every year:

How do you get through the holiday week without feeling stressed, limited, or like you’ve « 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 about to enter the holiday week. They found momentum. They feel great. And sticking to the plan—even if it’s more challenging—is worth it.

This often looks like this:

• Making conscious choices about alcohol, desserts, portion sizes, etc.
• Plan ahead to have options available that fit your plan. (like bringing extra vegetables or soda to drink)
• Be willing to set boundaries with loved ones

And if that’s you: great!

You don’t have to apologize for wanting to keep the good thing going.

Option 2: « I’m taking this week off to think about food and training. »

For others, taking a holiday week off is a better solution.
​
They know that things will already be hectic and the added stress of trying to stick to their routine is not worth the trade-off.
​
Of course, progress may slow down for a few days, but it’s good not to always optimize for « fitness ».
​
Instead, we put together a plan so they can get right back into their routine after the vacation. 😃

Option 3: « I want a flexible middle position. »

In my experience, this is the best place for most people.

Sticking to a few strategies that feel good without being too restrictive helps you keep the momentum going during the holiday week.

Here are some of the ones we found to be the most successful. Think of it as a Choose Your Adventure menu.

Strategy: Protein and vegetables first

As much as possible, focus on getting a serving of lean protein and a fruit or vegetable on your plate with every meal (in addition to anything else you might want to eat!) Eating protein and fiber will help you feel fuller and make sure you’re prioritizing some great, nutrient-dense foods.

Strategy: Increase your water intake

Keep a bottle of water, soda, or other low-calorie drink handy. If you drink alcohol, try to alternate it with a glass of water. This can help you find a better balance throughout the night.

Strategy: Explore options ahead of time

It’s easier to make a choice ahead of time than in the moment. Scan the menu (if you’re at a restaurant) for some popular 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: Box to go

Ask for a takeout box right at the start of the meal (or bring a container if you’re visiting friends or family.) This relieves the pressure of picking at more food if you really don’t want it. There you have it, and you can easily leave some for later to enjoy.

Strategy: Pamper yourself

Striking a balance between indulging on a special occasion and going off the rails can be difficult. One way I like to think of myself is not only enjoying the food and company, but also feeling good when I wake up the next day (physically).

Strategy: Balance throughout the day

Consider a lighter meal to balance out the heavy meal. If you know you’re going to have a larger than normal meal at some point in the day, try prioritizing protein, fruits, and vegetables in your other meals.
​
Big meals usually contain rich foods with lots of delicious carbs and fats, so you don’t have to worry about getting enough of them and still balance your day as a whole.

Strategy: Fork down between bites

Putting your fork down between bites gives you a moment to enjoy your food rather than rushing through your meal and being more aware of your appetite. Easy money!

Strategy: Pack snacks

If you’re traveling, consider packing easy snacks to take with you. Fruit, nut packs, protein bars and jerky all travel really well and are great in a pinch or as an addition to your meal!

—

Not all of these strategies will suit your needs – and that’s the point! They don’t need it.

If you can move from reactive making decisions about proactive, you’ll be able to enjoy your holiday however you choose without all the stress if you ‘do it right’ – even if that means taking a complete break from optimizing for ‘fitness’!

I want to point out that not all holiday stress comes from food.

The holidays can be an extremely busy or lonely time for many, so if this is you, please know that I know how it feels and I am thinking of you. ❤️

– Matt

PS If you want a « menu » to download these options, here is one we have collected for our customers for training and I would love to have it.