Holiday Fat Gain Doesn’t Come From One Meal. It Comes From This.
How High Performers Lose Momentum Without Realising It.
Thanksgiving dinner isn’t the problem.
The real issue starts when structure disappears.
No one gains fat from one meal.
Even if you eat 3,000 calories over your target, your body is not instantly storing it all as fat.
It takes roughly 3,500 calories above maintenance to gain one pound of body fat.
So the meal itself? Not the threat.
What actually causes fat gain is this:
Dropping all structure for 5 to 10 days
Skipping workouts because “the week’s already a write-off”
Mindless snacking that doesn’t get tracked
Sleep going off track
Drinking more than usual
Telling yourself you’ll fix it Monday
Most people start “relaxing” on Wednesday and don’t get back on plan until the following Tuesday.
That’s six full days of reduced movement and unchecked eating.
That’s where fat gain happens.
Not on the plate. In the pattern.
Here’s how to protect your momentum without missing out…
You don’t need to restrict yourself.
You don’t need to bring your own food.
But you do need a few guardrails that keep you grounded.
These are the same strategies I use with clients:
1. Train as normal early in the week
Your Monday to Wednesday routine is still under your control. Use it.
Lifting sessions, steps, and food tracking should stay dialled in before the event.
2. Log your food no matter what
Even if it’s messy. Even if you go over.
Visibility removes guilt and helps you avoid turning one big meal into a week of denial.
3. Walk more, not less
You don’t need to “burn off” your dinner.
But keeping your step count up supports digestion, metabolism, and energy.
Aim for a walk after your meal, and keep your weekly step average above 8K if possible.
4. Eat normally the rest of the day
Don’t starve yourself before the big meal.
It leads to overeating and blood sugar crashes.
Stick to protein-based meals leading up to it. Your body will thank you later.
5. Don’t turn a celebration into a setback
You can enjoy dessert without going back for fourths.
You can drink wine without finishing the bottle.
You can make choices you feel good about and still be social.
You don’t need to be perfect. You just need to be present.
Fat gain doesn’t come from one dinner.
It comes from going unconscious for a week and calling it “balance.”
When you stay aware of your habits, you stay in control of your outcomes.
That’s what separates those who coast into January feeling guilty
From those who glide through the holidays and pick up right where they left off.
P.S. If you’re not already subscribed to my free newsletter, I share weekly tips to help you lose weight without giving up your favourite foods or doing endless cardio. You can subscribe here.
Whenever you’re ready to work together, I’ll help you turn your fat loss into a system so you don’t need more motivation to get results.
Start by booking a free call here.
