It’s Thanksgiving week here in the US, so I want to talk about something that throws people off every year:
How do you get through a week of vacation without feeling stressed, restricted, or feeling like you’ve “messed up” your progress?
First things first:
There is no “right” answer that works for everyone, all the time, and forever.
Instead, our goal is to practice making proactive decisions that feel good for YOU.
Let’s break it down.
Option 1: “I want to stick to my current plan.”
Some people are just starting their holiday week. You’ve found momentum. They feel great. And it’s worth sticking to the plan – even if it will be more demanding.
It often looks like this:
- Make conscious choices about alcohol, desserts, portion sizes, etc.
- Plan ahead so you have options that fit your plan. (e.g. bring additional vegetables or mineral water to drink)
- Be prepared to set boundaries with your 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 some time off this week and not thinking about food and training.”
For others, taking a break during a holiday week is a better decision.
They know it’s already going to be hectic and the added stress of having to stick to their routine isn’t worth the trade-off.
Of course, progress may slow for a few days, but it’s okay not to always optimize for “fitness.”
Instead, we put a plan in place so they can get back to their daily lives after the holidays. 😃
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 will help you keep the momentum going during the holiday week.
Here are some of the ones we think are the most successful. Think of it like a “choose your own adventure” menu.
Strategy: Proteins and vegetables first
As much as possible, focus on getting a serving of lean protein and fruit or vegetables on your plate at every meal (in addition to whatever else you want to eat!). Eating protein and fiber will help keep you feeling full, so make sure you prioritize some great, nutrient-dense foods.
Strategy: Increase your water intake
Have a water bottle, bottled water, or other low-calorie drink available. If you drink alcohol, try alternating it with a glass of water. This can help you find better balance throughout the night.
Strategy: Explore options in advance
It is easier to make a decision in advance than spontaneously. Search the menu (if you’re at a restaurant) by keyword and find what still sounds delicious!
Strategy: Place on a plate
If possible, put the food on a plate First before eating it. Of course, using smaller plates at a buffet can help you regulate portion sizes while also keeping track of 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 reduces the pressure to pick at the food more when you really don’t want to. You have it and you can easily save it for later to enjoy.
Strategy: Treat yourself
It can be difficult to find the balance between treating yourself to a special occasion and getting off track. I like to think about treating myself by not only enjoying the food and company, but also feeling good physically when I wake up the next day.
Strategy: Spread balance throughout the day
Consider a lighter meal to balance out a heavy meal. If you know you will eat a larger meal than normal at some point during the day, try to prioritize protein, fruits, and vegetables in your other meals.
Large meals tend to consist of rich foods with lots of delicious carbohydrates and fats, so you don’t have to worry about getting enough of them and still balancing your day overall.
Strategy: Fork down between bites
Putting your fork down between bites gives you a moment to enjoy your food without rushing to eat and to be more aware of your appetite. Easy money!
Strategy: Snack pack
When you travel, consider packing a few simple snacks to take with you. Fruit, nut packs, protein bars and jerky are all very portable and great in a pinch or as a supplement to your meals!
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Not all of these strategies will meet your needs – and that’s the point! That’s not necessary.
If you can move away reactive decision making proactive, When you “do it right,” you can enjoy your vacation the way you want without all the stress – even if that means taking a break from optimizing for “fitness”!
I want to point out that not all holiday stress comes from food.
The holidays can be an extremely charged or lonely time for many. If this is you, please know that I know how this feels and I am thinking of you. ❤️
-Frosted
PS: If you would like a downloadable “menu” of these options, Here’s one We have put together for our coaching clients and I would love for you to have it.
