Thanksgiving week is a time for gratitude, togetherness—and yes, indulgent feasts. Between family gatherings, office parties and heaping plates of festive holiday fare, it’s easy for our fitness routines to get sidelined. But here’s the silver lining: those pattern “interrupts,” like having extra time off or more family and friends around, can actually be used to your advantage to keep yourself mindful and moving.

“Mapping out a Thanksgiving week wellness routine—whether it’s brisk walks with family, a quick solo home workout, or simply aiming for more daily steps amid the hustle and bustle—can help you maintain a sense of balance over the holidays. Simple habits like hydrating well before big meals and choosing fiber-rich foods can also help to prevent overeating and support your overall wellness goals.” – Leslie Ely, Registered Dietitian at Methodist Healthcare

Science-backed strategies to avoid holiday weight gain

At Healthier 901, we’re here to help Mid-Southerners achieve their wellness goals year-round, and especially when pumpkin spice treats and extra helpings abound. Through intentional choices and a few strategic steps, you can enjoy all the fun and flavors of this feast day without letting the scale get the best of you. Check out our nine science-backed strategies to help you keep from packing on extra pounds this Thanksgiving week:

1. Make movement part of your holiday week routine (even if it’s a mini-turkey trot). A full workout isn’t required—15 to 30 minutes of activity counts! Whether you’re taking brisk walks, stretching in the mornings or doing knee lifts while drying dishes, sticking to the practice of movement helps stabilize metabolism and energy levels. Think of daily action like a festive appointment with your health.
2. Don’t wing it on hydration. Before you reach for a spiced latte or holiday cocktail, pour yourself a glass of water. Drinking water throughout the day can curb overindulgence, aid digestion and keep you from mistaking thirst for hunger. Aim for a full glass before big meals so it’s easier to enjoy holiday dishes without going overboard.
3. Fasting before feasting? Pass. Skipping breakfast or lunch in anticipation of the big meal can backfire and lead to ravenous eating. A light, fiber-rich snack—like fruit, oatmeal or a veggie omelet—keeps cravings at bay and helps you savor every bite.
4. Choose fiber and protein first. Before you reach for the mashed potatoes or stuffing, fill up on a few veggies, whole grains, lean proteins or fruits. Fiber and protein slow digestion, prolong a feeling of fullness and help you truly savor the foods you love most. Pro tip: Swap in healthier ingredients to your favorite dishes!
5. Aim for appropriate portions. Using a smaller plate is a smart, science-backed way to regulate your portion sizes. It also helps to chew your food slowly, savoring each bite, and pay attention to your body’s fullness cues. Waiting a few minutes before getting seconds can help you avoid overeating and increase meal satisfaction.
6. Be mindful about your beverages. Sugary drinks and alcohol can deliver hundreds of instant calories. Consider alternating alcoholic beverages with non-caloric options like sparkling water, unsweet tea or calorie-free drinks to pace both your intake and enjoyment.
7. Move after meals (post-pie strolls count!). A 10–15 minute walk after meals supports digestion, burns calories and curbs blood sugar spikes. Bonus: it’s a chance to connect with family and friends away from the buffet.
8. Track and reflect to spot trends. Whether jotting down meals, noting steps or checking in with how your body feels, mindful (not obsessive) tracking can help you identify fitness patterns and reinforce healthy habits.
9. Be gentle with yourself. When food indulgence happens or you fall short of your daily movement goal, don’t beat yourself up—chalk it up to being human and jump back in on your regular routine the next day.

“Wherever you are on your fitness journey, remember that preventing holiday weight gain isn’t about perfection—it’s about awareness and making small, sustainable changes. Even a few intentional habits over Thanksgiving week can help you stay on track while fully enjoying your favorite seasonal traditions.” – Leslie Ely, Registered Dietitian at Methodist Healthcare

Feast mindfully, stay active and celebrate you

So, this Thanksgiving, embrace meaningful movement, savor every bite mindfully, and let your well-being shine bright throughout the festivities. From healthy recipes to local fitness challenges and tracking tools, Healthier 901 has resources to help you stay empowered, connected and active—all while celebrating everything that makes the season special.