Thanksgiving is commonly known as a holiday of overindulgence. Families spend hours preparing rich and delicious dishes and then share an afternoon and evening enjoying all these tasty creations. If you want to stick to your fitness goals this year, look for small, incremental habits that you can incorporate into your holiday traditions.
Remember, Thanksgiving and the holidays don’t have to be an all-or-nothing experience. You can have fun and enjoy some of your favorite foods while still sticking to a nutrition plan and exercise routine.
Fitness Goals: Don’t wait until January
One of the biggest mistakes you can make this time of year is writing off your fitness goals and expecting to start fresh in January. Yes, the new year is always a good time to reevaluate your lifestyle and health habits. But don’t underestimate the progress you can make in November and December if you choose to stick to your fitness goals.
In fact, now is the perfect time to get the momentum you need so you can experience the best possible results in the new year. Results from healthy eating and exercise take a few weeks or months before you start to notice a difference. So start right now and you will see the benefits of cutting back by January.
Best practices for meeting fitness goals this holiday season
Here are a few options to consider if you’re wondering how to stick to your fitness goals this Thanksgiving and beyond:
- Prioritize exercises: If you know the holidays are in the evening, make sure you prioritize your workout earlier in the day. Wake up 30 minutes earlier so you can get in a quick workout, like running on the treadmill or lifting some weights. Check your local gym’s hours and you might find a facility open on Thanksgiving morning.
- Make it a group activity: You don’t have to exercise alone! Invite house guests, friends or family to join your training. Even something as simple as a family walk can get everyone outside to enjoy the fresh air before or after Thanksgiving dinner. Or start the tradition of hosting a family flag football game in the backyard.
- Find a community activity: Look for a local Turkey Trot or a yoga class on Thanksgiving Day. These community activities combine fitness and connection, giving you a fun activity that supports your fitness at the same time.
- Use healthier ingredients: All the butter, sugar and fat can add up in the many side dishes served for Thanksgiving. Look for small, incremental changes you can make to make the meal plan “healthier.” For example, you can use unsweetened applesauce instead of sugar to add flavor to a dessert. Or swap white bread rolls for whole wheat bread or multi-grain alternatives.
- Serve fresh side dishes: Always provide fresh and healthy options for people who don’t want a heavy meal. It’s easier to stick to fitness goals when fruits and vegetables are on the menu. Something as simple as a green salad or bowl of seasonal fruit can be an ideal way to add more fiber and antioxidants to the meal.
- Be proactive when it comes to portion control: Give yourself the freedom and flexibility to enjoy your favorite dishes this holiday. But keep portion sizes smaller. For example, you can have half a piece of cake and skip the ice cream instead of eating a bowl full of dessert.
Diet tips to manage calorie intake
Thanksgiving dinner not only includes foods that are high in calories, but there are also many other treats, snacks and drinks that can quickly increase your calorie intake. Pay attention to what you eat before, during and after meals.
For example, stay away from chips and dips before meals. Be careful not to grab too much from the candy bowl. Only eat dessert after the main dinner.
Take your time while you eat and pay attention to your hunger cues. If you notice yourself starting to feel full, don’t feel obligated to eat everything else on your plate.
Also think about how you stack food on your plate. Choose a smaller plate and make sure the food doesn’t pile up too high.
Getting back on track after Thanksgiving
Even if you set your fitness goals aside on Thanksgiving Day, be proactive about getting back on track the next day. Allowing unhealthy habits to continue all weekend is a recipe for disaster. The longer you indulge in unhealthy foods, the harder it is to return to your regular diet.
So give yourself a little grace to enjoy the holidays. Then commit to sticking to fitness goals on the other days of the month. Just because you have one “cheat day” doesn’t mean you should continue these eating habits.
If you’re hosting a Thanksgiving dinner, consider sending the leftovers home with family and friends so you aren’t tempted the next day. Also make sure you have healthy meals ready in the fridge so you have an easy fix when hunger strikes.
Enjoy the holidays and stick to fitness goals
Just because you want to stick to your fitness goals doesn’t mean you have to give up your favorite foods or traditions during the holidays. Be proactive when it comes to managing your portions, maintaining your exercise routine, and swapping out ingredients. You’ll find it easy to celebrate these holidays without worrying about packing on a few extra pounds.
A great solution is to make sure you have a quality fitness community that keeps you motivated all year round. If you want to start your fitness journey and need a gym you can call home, we invite you to join Fitness Nation. Our facility has all the weights and equipment you love, so you can get an enjoyable and effective workout this season.