It’s Thanksgiving week here in the United States, so I want to talk about something that trips people up every year:
How do you navigate a week of vacation without feeling stressed, restricted, 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 make you feel good.
Let’s break it down.
Option 1: “I want to stay on my current plan.”
Some people are on a roll going into a vacation week. They found momentum. They feel great. And sticking to the plan – even if it’s harder – feels worth it.
This often looks like:
- Making intentional choices about alcohol, desserts, portion sizes, etc.
- Plan ahead so you have options available that fit your plan. (like bringing extra vegetables or sparkling water to drink)
- Be ready to set boundaries with loved ones
And if that’s you: great!
You don’t need to apologize for wanting to continue a good thing.
Option 2: “I’m taking this week off from thinking about food and workouts.”
For others, taking a break on a vacation week is a better decision.
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They know that things will already be hectic and the added stress of trying to stick to their routine is not worth the compromise.
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Sure, progress might slow down for a few days, but it’s okay to not always optimize for “gym.”
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Instead, we put a plan in place so they can get back into their routine after the holiday break. 😃
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 too restrictive helps keep the momentum going during the holiday week.
Here are some of the ones we’ve found to be most successful. Think of it like a Choose Your Own 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 (plus anything else you want to eat!) Eating protein and fiber will help you feel full and make sure you’re prioritizing some amazing nutrient-dense foods.
Strategy: Increase your water intake
Carry a bottle of water, sparkling water, or other low-calorie beverage. If you drink alcohol, try alternating it with a glass of water. This can help you find a better balance throughout the night.
Strategy: Look for options beforehand
It’s easier to make a choice ahead of time than on the spur of the moment. Scan the menu (if you’re in a restaurant) for a few words and see what you can find that still sounds delicious!
Strategy: Put it on a plate
When possible, put the food on a plate first before eating it. Using smaller plates at a buffet can naturally help you regulate portion sizes, while also recording how full you really feel.
Strategy: To-go box
Ask for a box to go right at the start of your meal (or bring a container if you’re visiting friends or family.) This takes the pressure off packing more food if you really don’t want to. You have it, and you can easily leave some of it later to enjoy it.
Strategy: Treat yourself
Striking a balance between treating yourself to a special occasion and going off the rails can be tricky. One way I like to think of treating 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 having a lighter meal to balance out a 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.
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Big meals tend to have hearty foods with lots of tasty carbs and fats, so you don’t have to worry about getting enough of them and can balance out your day overall.
Strategy: Fork down between bites
Putting your fork down between bites gives you a moment to enjoy your food, not rush through your meal and be more aware of your appetite. Easy money!
Strategy: Pack snacks
If you’re traveling, consider packing some easy snacks to take with you. Fruit, nut packs, protein bars and jerky travel very well and are great in a pinch or to supplement your meals!
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Not all of these strategies will suit your needs – and that’s the point! You don’t need to.
If you can move from reactive decision making to proactive, you’ll be able to enjoy your vacation however you choose, without all the stress, if you “do it right” – even if that means taking a break from full optimization for “exercise”!
I want to note that not all holiday stress comes from food.
The holidays can be an extremely busy or lonely time for many, so if that’s you, know that I know how I feel and I’m thinking of you. ❤️
-Riot police
PS If you want a downloadable “menu” of these options, here is one we’ve put together for our coaching clients and I’d love for you to have it.
