You know the scene. Thanksgiving rolls around, and suddenly the entire kitchen looks like a food bomb went off. Cousin Carol is yelling about the sweet potatoes being too “healthy” this year, your uncle is on his third slice of pumpkin pie before the turkey’s even hit the table, and there you are, staring down the buffet like you’re on a battlefield.

Let me just say this right off the bat: You can enjoy Thanksgiving. You can enjoy the peppermint mochas. You can enjoy it all. But there’s a way to do it without treating your body like a human trash compactor. Trust me, I’ve been there. I’ve done it. I’ve worn the stretchy pants. I get it.

The Plus Size Personal Training Client Chat That Inspired It All

A little while ago, one of my clients, Marcy, reached out to me in a panic. She said, “Hey, do you have any insight on Thanksgiving dinner? Also, I love having a peppermint mocha from Starbucks during the holiday season, but that’s a crazy amount of sugar.”

First of all, I love how Marcy thinks I have magical insight into holiday eating. Like I have some secret formula that makes pumpkin pie calorie-free. (Spoiler: I don’t. I wish I did. We’d all be living our best lives.)

But here’s the thing. Marcy’s question was real, and it’s one that so many of us face during the holidays: How do I enjoy this season without completely undoing the progress I’ve made?

My answer to her was simple, and now I’m sharing it with you: You can absolutely enjoy Thanksgiving and the holidays. The key is to do it with intention and mindfulness.

Thanksgiving Isn’t a Free-For-All Buffet

Let’s start with the big one: Thanksgiving dinner. Yes, it’s a glorious meal. Yes, it’s comforting. Yes, it feels like your mom’s stuffing is calling to you like a siren from Greek mythology. But listen—just because it’s there doesn’t mean you have to eat it all.

I told Marcy, “You can have Thanksgiving dinner. I definitely will. But I’m not going to gorge myself or eat everything that’s available to me like I have in the past. I’m going to pick and choose.”

For me, I love stuffing. If someone made me choose between stuffing and winning the lottery, I’d have to think about it. So, you better believe that’s making it to my plate. But I also focus on the things that fuel me—like protein and veggies. I’ll load up on roasted vegetables and flank steak if that’s on the table. And yes, I’m going to add some cranberry sauce because, honestly, what is Thanksgiving without it?

The goal isn’t to deprive yourself. It’s to make choices that feel good, physically and emotionally. Because here’s the thing: Nothing tastes as good as waking up the next day without a food hangover feels. Trust me.

Let’s Talk About Those Holiday Drinks

Now, about that peppermint mocha. Marcy said, “I love having a peppermint mocha from Starbucks during the holiday season, but that’s a crazy amount of sugar.”

And she’s not wrong. A grande peppermint mocha has more sugar than a piñata explosion at a candy factory. But here’s what I told her: If you love it, you can have it.

The secret? Accountability. I said, “If I loved Starbucks’ peppermint mocha for the holiday season, I’d look at the nutritional data and still have it, but now I know I’m fully accountable because I’m informed. So, I’d have a tall peppermint mocha once a week during the holiday season.”

See, it’s not about cutting everything out. It’s about planning. If you know it’s a treat and you plan for it, you can enjoy it guilt-free. You don’t have to turn into that person who brings their own green juice to Thanksgiving dinner. (Don’t be that person. Nobody likes that person.)

A Few Simple Rules for Surviving Thanksgiving

I know you’re thinking, Okay, this sounds reasonable, but what does it actually look like in action? I’m glad you asked, because here are some rules I swear by:

Pick Your Battles

Not every dish on the table needs to be on your plate. Choose the things you truly love—those once-a-year treats that make your taste buds sing—and skip the rest. Do you really need dinner rolls when there’s stuffing? Probably not.

Protein and Veggies Are Your Friends

I always start with lean protein and roasted vegetables. Not because I’m trying to be perfect, but because they’re filling and give me energy. Then, I add a little bit of my favorites. It’s balance, not deprivation.

Eat Like You’re at a Fancy Restaurant

You know how, at a fancy place, you take your time with each bite because you’re paying $42 for that entrée? Do that here. Savor your food. Chew it. Actually taste it.

This isn’t a race, and you’re not in a pie-eating contest. (Unless you are, in which case, good luck and Godspeed.)

Drink Water Like It’s Your Job

Before, during, and after the meal. Not only does it help with digestion, but it also keeps you from mistaking thirst for hunger. Plus, if you’re drinking water, you’re less likely to be knocking back calorie-packed cocktails.

Get Moving

This doesn’t mean you have to do a full CrossFit workout after dinner. But a walk? A game of flag football? Even standing while you chat instead of lounging on the couch can help. Movement is your friend.

Be Kind to Yourself

Here’s the big one: If you overdo it, it’s okay. Seriously. One meal isn’t going to undo all your progress. What matters is getting back to your routine the next day, not punishing yourself.

Holiday Traditions Are About Connection, Not Calories

At the end of the day, Thanksgiving is about more than just food. It’s about family, friends, and connection (even if your uncle insists on bringing up politics). When you take the pressure off yourself to eat perfectly or avoid every indulgence, you can actually enjoy the holiday.

Remember: It’s not what you do on one day that defines your health. It’s what you do consistently over time. One meal isn’t going to throw you off track unless you let it.

Let’s Get Real: The Honest Truth

I know what you’re thinking: But what if I do overeat? Okay, let’s be real here. It’s Thanksgiving. Overeating happens. You’re human. I’m human. And you know what? That’s fine.

What’s not fine is beating yourself up for it. If you wake up the next day and feel like you’ve overdone it, let it go. Start fresh with a good breakfast, a little movement, and a lot of water. You’re not doomed. You’re just full. (And maybe a little regretful about that third piece of pie.)

You’ve Got This

The holidays don’t have to be a war between your goals and the mashed potatoes. You’re stronger than that. You’re smarter than that. And you’ve got the tools to enjoy this season while staying true to yourself.

So, this Thanksgiving, give yourself permission to eat the stuffing, drink the peppermint mocha, and make memories with the people you love. You’ve earned it.

And if you need a little extra support or motivation, you know where to find me. We’re in this together—stretchy pants and all.

Thanksgiving isn’t about perfection. It’s about connection, gratitude, and maybe a little bit of pie. Take what you’ve learned here, laugh off the small stuff, and enjoy the heck out of your holiday. You deserve it!