Calorie Tracking During the Holidays

The Holiday Weight Gain Reality

Average holiday weight gain is 1-2 lbs — but it rarely comes back off. Over 10 years, that's 10-20 lbs from holidays alone.

The goal isn't perfection. It's damage control while still enjoying the season.

Strategy 1: Pick Your Battles

Not every day from November-December is a holiday:

• Actual holidays: Thanksgiving Day, Christmas Eve, Christmas Day, New Year's Eve — enjoy these
• Regular days: The other 55+ days — track normally
• Parties: Pick 2-3 to go all in, others maintain discipline

Holiday Meal Calorie Reality

A typical Thanksgiving plate: 2,000-3,000+ calories

Strategy 2: Bank Calories

If you know a big meal is coming:

• Eat lighter earlier in the day (don't skip meals)
• Light breakfast (300-400 cal)
• Light lunch (300-400 cal)
• Save 1,000+ calories for the event

Strategy 3: Smart Plate Building

1. Protein first — Turkey is lean, fill up on it
2. Vegetables — Yes, even at Thanksgiving
3. One starch — Mashed potatoes OR stuffing, not both
4. Small dessert — Share a slice or take 3 bites

Strategy 4: Alcohol Management

Alternate alcoholic drinks with water. Set a limit before you start.

Day After Strategies

• Don't "punish" yourself with extreme restriction
• Return to normal eating immediately
• Avoid the scale for 2-3 days (water weight will be high)
• Get some movement — even a walk helps
• Don't let one day become a week

Office Party Survival

• Eat a protein-rich snack before arriving
• Stand away from the food table
• Use a small plate
• Focus on socializing, not eating
• Have an exit strategy