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How to Handle Thanksgiving Without Gaining Weight

Thanksgiving doesn’t have to be chaotic, stressful, or a reason to throw away all your progress. It is one meal and one day — and it does not undo your results. If you’ve been with me long enough, you know the motto: memories over macros.

Here’s exactly how I handle Thanksgiving without gaining weight:

• Get movement in first thing—after the turkey goes in the oven. Do a turkey trot, your own unofficial 5K, or simply a walk or lift.
• Delay breakfast and skip the mindless morning treats (or take a bite and move on). I make a huge egg white omelet with veggies and leftover protein like shrimp, turkey meatballs, or Canadian bacon.
• Never show up starving. Eat a protein-rich snack beforehand.
• Bring a veggie tray with Greek yogurt ranch dip to avoid grazing.
• Lighten up wine with Fresca or choose a mocktail.
• Sit when you eat—no grazing at the appetizer table.
• Use the one plate rule and only take what you actually enjoy.
• Stop at “enough,” not “stuffed.”
• Eat your plate in order: turkey first, veggies second, fun foods last.
• Pre-track your priority (dessert, stuffing, wine—pick ONE).
• Release the “once a year” mentality. You can make these foods anytime.
• Leftovers: keep turkey and mashed potatoes for Clubhouse recipes. Send everything else home with Uncle Louie or freeze/donate it.
• Remember: it’s a holiday, not a holiweek or holimonth. Get right back to normal Friday.
• After dinner, walk with your kids or cousin Beth instead of crashing on the couch.
• Pack your macro-friendly diaper bag for Black Friday.

You can enjoy the holiday, honor your goals, and feel proud — without dieting, restricting, or going into all-or-nothing mode.

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