It’s Thanksgiving week here in the United States, so I want to talk about something that trips people up every year:
How can you manage a week’s vacation without feeling stressed, limited, or like you’ve “wasted” your progress?
First of all :
There is no single “right” answer that works for everyone, all the time, and forever.
Instead, our goal is to train ourselves to make proactive choices that feel good for YOU.
Let’s break it down.
Option 1: “I would like to keep my current plan. »
Some people are ready to start a week of vacation. They found momentum. They feel good. And sticking to the plan – even if it proves more difficult – is worth it.
This often looks like:
- Make deliberate 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 willing to set boundaries with loved ones
And if that’s you: great!
You don’t have to apologize for wanting to maintain a good thing.
Option 2: “I’m taking this week off to think about food and workouts. »
For others, taking a break during a week’s vacation is a better decision.
They know things are already going to be hectic and the added stress of trying to stick to their routine isn’t worth it.
Of course, progress may slow down for a few days, but it’s okay to not always optimize for “fitness.”
Instead, we put a plan in place so they could get back to their routine 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 make you feel good without being too restrictive helps you maintain your momentum throughout the holiday week.
Here are some of the ones we have found to be most effective. Think of it like a “Choose Your Own Adventure” menu.
Strategy: Protein and Veggies First
If possible, focus on a serving of lean protein and a fruit or vegetable on your plate at each meal (in addition to anything else you’d like to eat!). Eating protein and fiber will help you feel full and ensure you prioritize nutrient-dense foods.
Strategy: Increase your water consumption
Keep a bottle of water, sparkling water, or another low-calorie beverage handy. If you drink alcohol, try alternating with a glass of water. This can help you find better balance throughout the night.
Strategy: Research options in advance
It’s easier to make a choice in advance than on a whim. Scan the menu (if you’re at a restaurant) for buzzwords and see what you can find that still sounds delicious!
Strategy: put it on a plate
When possible, put food on a plate First of all before eating it. Using smaller plates at the buffet can naturally help you regulate portion sizes while still registering your actual feeling of fullness.
Strategy: Takeaway box
Ask for a to-go box at the start of your meal (or bring a container if you’re visiting friends or family.) This saves you from having to pick at the food more if you really don’t want it. You have it and you can easily put some away later to enjoy it.
Strategy: treat yourself
Finding a balance between treating yourself to a special occasion and going off the rails can be tricky. One way I like to think about treating myself is not only enjoying food and company, but also feeling good when I wake up the next day (physically).
Strategy: balance throughout the day
Consider eating a lighter meal to balance out a heavy meal. If you know you’ll be eating a larger meal than normal at one point during the day, try prioritizing protein, fruits, and vegetables in your other meals.
Big meals tend to contain rich foods with lots of delicious carbs and fats, so you don’t have to worry about getting enough and can still balance your day overall.
Strategy: fork between bites
Placing your fork down between bites gives you a moment to savor your food, without rushing through a meal, and to be more aware of your appetite. Easy money!
Strategy: Snack Pack
If you’re traveling, consider packing easy snacks to take with you. Fruit, packets of nuts, protein bars and jerky all travel great and are perfect in a pinch or to round out your meals!
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Not all of these strategies will meet your needs – and that’s kind of the problem! They don’t need it.
If you can move from reagent decision making at proactive, you’ll be able to enjoy your vacation the way you want, without all the stress if you “do it right” – even if that means taking a break from fully optimizing your “fitness”!
I want to emphasize that not all vacation stress comes from the food.
The holidays can be an extremely busy or lonely time for many, so if that’s you, please know that I know how it feels and I’m thinking of you. ❤️
-Mast
PS If you would like a downloadable “menu” of these options, here is one that we have put in place for our coaching clients and I would like you to have it.
