How to Avoid Holiday Weight Gain This Thanksgiving (Without Giving Up Your Favorites)

00:00

32:01

Grab the free Thanksgiving Healthy Recipe Guide (includes nutritional info and calorie-reduction options): https://behindthbody.kit.com/thanksgiving

Many people approach Thanksgiving thinking they have two options: restrict all day and binge at dinner, or say "screw it" and start over Monday. Both strategies fail.

In this episode, my sister Monica joins me to break down exactly how to navigate Thanksgiving when you're trying to lose weight or maintain in your 40s and 50s. Monica lost 120 pounds over the last year at age 53, and this is her first Thanksgiving at her new weight.

What we cover:

The 5 Thanksgiving Diet Derailers (and how to avoid them):

Anticipation anxiety that makes you restrict before the meal (then overeat)
The guilt spiral that turns one indulgent meal into a 4-day bender
Social pressure to eat someone else's cooking
Disrupted routine that eliminates your normal structure
Alcohol consumption lowers inhibitions and adds empty calories

Our actual Thanksgiving strategies:

How Monica approaches cooking and hosting without overeating
Why I front-load protein and water instead of restricting
The "little bit of everything" approach that satisfies without overdoing it
How to handle leftovers when you love Thanksgiving food
Making lower-calorie cocktails that still taste incredible

Plant-based cooking hacks that don't sacrifice flavor:

Monica's famous mushroom lentil Wellington that even meat-eaters love
How to make stuffing with Hero Bread (high protein, high fiber)
Reduced-calorie mashed potatoes the whole family requests
The psychology of getting people to eat healthy food without telling them it's healthy

The maintenance mindset:

Monica shares how she transformed her relationship with food at 53, from "I can't eat this" to "I don't eat this" without feeling deprived.

This isn't about perfection. It's about enjoying Thanksgiving while staying aligned with your goals, because one meal doesn't derail or define you, but the story you tell yourself about that meal absolutely can.

✨ Stay Connected:

Join my BTB newsletter for weekly insights, wellness strategies, updates, and no sugarcoating, straight to your inbox every Tuesday morning → https://behindthebody.com/newsletter.

MORE FROM ME

📲 Follow me on Instagram @behindthebody.co

🎥 Join me on YouTube @behindthebody

👩🏻‍💻 Website: https://behindthebody.com/

SUBSCRIBE & REVIEW:

If you loved this episode, please take a moment to subscribe and leave a quick review on Apple or Spotify Podcasts. Every review helps another woman like us find our community of strength, power, learning, and understanding.

New episodes every Monday.