Navigate The Holiday's Without Derailing Your Nutrition Plan


It's Friday November, 16th, 2018 and Thanksgiving is just six days from today. Thoughts of compiling all the turkey, fixings and pie (and likely wine and craft beer) into your food tracking app is daunting to say the least. You will likely be flooded with all sorts of 'hacks' leading up to Thanksgiving, Christmas, and New Years Eve. I'm going to suggest something completely crazy.....don't! No, seriously, don't worry about it. One of my favorite Instagram accounts I follow has a line often used, "work hard, eat clean, but don't be the a$%hole that turns down birthday cake". This is my approach to the holidays and over the last 6 years I've lost nearly 50 pounds and kept it off. This is time to spend with the people that mean the most to us. Enjoy it. Have the gravy, eat an extra bun, have the pie (2 if you have room), and go back in for leftovers a few hours later. It's literally one day. The most important thing we can do, though, is utilize some strategies to ensure the damage is minimized and it is also limited to one day. Here are some tips....

1) Plan ahead - Thanksgiving isn't a surprise. It's literally on the same say every year. According to the Calorie Control Council (it was the first Google result) the average Thanksgiving dinner will run you about 3,000-4,500 calories. Starting this weekend, cut your daily caloric intake by 500 calories. This will result in a 3500 calorie deficit by Thanksgiving Day.

2) Plan ahead 2.0 - Starting today, add an extra 500 calorie burn to your workout. Hit the treadmill every morning for an additional 30-45 minutes of additional cardio.

3) #1 and #2 - Come up with a doable combination of both caloric restriction and additional cardio.

4) Get Back on Track - The worst possible scenario is allowing that 'one day' to turn into Thanksgiving and Black Friday shopping, and that turns into the weekend and now we're spirally out of control. The next thing we know we're making more stupid New Years Resolutions that won't last.

I hope you found this somewhat helpful. Sometimes all it takes is a plan.

Happy Thanksgiving!!

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