From 2 episodes
Should I track my macros on Thanksgiving?
Answered by Nikkiey Stott and her guests · Updated
The short answer
No. Nikkiey says she doesn't expect you to track, weigh your food or worry about your nutrition choices on Thanksgiving, Christmas or Hanukkah. Her rule is memories over macros: be present with the people you love. If you want some structure, she suggests eating protein throughout the day, without tracking it.
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Nikkiey on memories over macros and letting go of food worry on Thanksgiving
Plays from 4:21 · Ep. 105: How to Eat on Thanksgiving Without Derailing Fat Loss
How to eat more protein on the holiday without tracking a thing
Plays from 6:40 · Ep. 105: How to Eat on Thanksgiving Without Derailing Fat Loss
Why Nikkiey doesn't want you weighing food at holiday outings
Plays from 17:00 · Ep. 111: Best Fitness Mindset Advice for Women Over 40
The full answer
On Ep. 105 and again on Ep. 111, Nikkiey is clear: leave the food scale at home. She calls being present and mindful the most important thing on the holiday. That means the conversations, the family members you haven't seen all year, the friends who traveled in, and real gratitude for the food and the day. She asks you to drop the running commentary in your head: whether this fits your goal, whether you're eating too much, whether you're having too many carbs or fats, whether the dessert will derail your progress.
If you still want some structure, Ep. 105 offers a tactical option that doesn't involve tracking. Eat protein around and between your big meal. For example:
Then enjoy the big meal, which she points out will include protein along with plenty of fats and carbs. You don't log any of it. You just stay consciously aware and lean toward protein.
- eggs when you wake up
- yogurt a couple of hours later
- chicken from your meal prep, a protein shake or a protein bar later on
On Ep. 111 she adds that sleep and recovery matter around the holidays too. She also shares that learning macros is what kept her results for the long term, and that it was hard at first. That is a skill for the rest of the year, not something to prove at the Thanksgiving table. One holiday meal is not where your plan succeeds or fails, so let yourself enjoy it.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
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Holidays, Travel & Social Life
How do I stay on track during the holidays?
Set a floor you won't drop below, and treat each holiday as one day, not a whole season. Nikkiey suggests keeping one to three minimums, such as protein at every meal, water, 8,000 to 10,000 steps or three strength workouts a week. Then get right back to your routine the next morning instead of waiting for January.
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Holidays, Travel & Social Life
Should I skip meals to save calories for a holiday dinner?
No. Nikkiey calls saving calories for later rookie energy that sets you up to lose control at the table. Eat your normal breakfast, get protein in throughout the day, drink your water, and walk into the holiday meal feeling fed rather than frantic and ready to eat until you feel full.
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Holidays, Travel & Social Life
What should I do after overeating on a holiday?
Get back to your normal routine right away, without guilt or punishment. Nikkiey's advice: hydrate, move your body, eat your next solid balanced meal built around lean protein, and hit your workouts as planned. Don't slash calories, skip meals or try to burn it off with a three-hour gym session. That approach only keeps the spiral going.
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Watch or listen in full
More on this topic →
22 minHow to Eat on Thanksgiving Without Derailing Fat Loss
Episode 105 · Nov 20, 2023
18 minBest Fitness Mindset Advice for Women Over 40
Episode 111 · Dec 11, 2023