How to Indulge in Holiday Feasts Without Compromising Your Fitness Progress
Jake Stewart
January 09, 2023 • 2 min read
The holiday season—with its savory mains, spiced desserts, and joyous gatherings—is a time meant for savoring. And you shouldn’t have to choose between enjoying these moments and preserving the fitness progress you’ve worked so hard to build. Below, we outline practical, science-backed strategies to fully embrace holiday feasting while staying aligned with your goals.
Protein Is the Foundation
Protein’s role in muscle anabolism is undisputed: insufficient intake undermines your body’s ability to turn gym sessions into lean muscle mass. Yet its most underrated benefit is appetite regulation. Unlike carbohydrates, proteins require more energy to digest (a higher thermic effect) and are absorbed more slowly, keeping you satiated longer. Prioritize protein first at mealtime—fill your plate with turkey, ham, or a plant-based alternative before reaching for sides. This not only supports muscle maintenance but also curbs the urge to overconsume calorie-dense, low-nutrient foods later.
Liquid Calories: Empty Energy to Manage
Unlike solid protein, which delivers calories and fullness, liquid calories (e.g., sweetened cocktails, creamy eggnog, or even fruit juice) provide energy without triggering satiety. A festive drink can enhance your meal, but it often hides excess sugar and calories. You don’t need to abstain—instead, practice intentional moderation:
Alternate each alcoholic beverage with a glass of water.
Limit yourself to 1–2 small servings (e.g., a 5-ounce glass of wine or a single cocktail).
This lets you enjoy the social aspect of drinking while saving calories for desserts you truly crave (like that pumpkin pie you’ve been waiting for).
Gravy: The Deceptive Calorie Bomb
You’ve nailed protein, moderated drinks, and added veggies—now watch for gravy. Traditional gravy, made with animal fat and flour, is a flavor-packed but calorie-dense condiment that can add 200–300 extra calories per serving without making you feel full. To avoid this trap:
Skip it entirely (your taste buds won’t miss it as much as you think).
If you must have it, pour a small amount on the side and dip food into it—don’t drown your plate.
This way, you get the flavor without the unnecessary calorie load.
The Leftover Trap: Don’t Let One Meal Become a Week-Long Binge
A single day of feasting won’t derail your progress—just as one gym session won’t make you “shredded,” one day of indulgence won’t undo weeks of consistency. The real risk is leftovers. When holiday eating extends from a single meal to a week of snacking on leftover pie, gravy-drenched turkey, or creamy casseroles, the calories accumulate. To stay in control:
Pass on leftovers (gift them to friends or donate them—someone will appreciate it).
If you keep leftovers, focus on protein (e.g., plain turkey) and skip high-calorie extras (gravy, stuffing, or creamy sides).
Track leftovers in your meal plan—don’t let “convenience” override your goals.
Final Takeaway
Holiday feasting is about joy, not guilt. By prioritizing protein, managing liquid calories, limiting gravy, and being intentional with leftovers, you can savor every bite while preserving the progress you’ve worked so hard for. Remember: consistency over perfection is what matters most—one meal won’t define your results, but sustained habits will.
Enjoy your holiday—you’ve earned it.
