article

Modified on

Did you enjoy your holiday feast? Us too! But if you need a reset, we’ve got some ideas

Take the quiz

Thanksgiving is about enjoying an extra ladle of gravy or a piece of sweet potato pie with family and friends if you want it. And that’s 100% OK! Celebrate with your loved ones. No matter what your weight care goals are, one meal that’s *extra* is not going to derail all of your progress—even though it might feel that way in the moment. 

We suggest ditching the judginess (self-guilt gets us nowhere!) and just getting back on track with your usual healthy habits. Here are some thoughts on how to do that:

1. Sip lots of H2O

Staying hydrated is key to offsetting a case of I-Had-One-Too-Many by replenishing your body on a cellular level. But get this. Drinking about two cups of water before and after your meal may increase your metabolic rate and help you feel fuller longer.

2. Keep moving

Did you know that taking a stroll right after a meal could balance your blood sugar levels? You heard that right. Even a meal high in carbohydrates (heart mashed potatoes). A review of 39 studies suggested that movement 30 minutes after a meal, lasting 20-60 minutes, may tame a glucose spike. So throw on your sneakers after your meal and stroll around the block with your family. 

3. Count colors, not calories

You don’t need us to explain the importance of eating a wide variety of colorful fruits and veggies. The thing about Thanksgiving is that it can sometimes be a little, well, beige. Turkey. Mac and cheese. Stuffing. Gravy. Those are all delicious things that we want to eat right now. This is a reminder about balance. So let’s invite some broc and squash and whatever else you like to the table. Research shows that the color-producing phytochemicals found in produce can benefit your health and weight care in big ways—without even attempting to count calories. So go ahead, eat a rainbow.

4. Plan ahead, and give yourself grace

Going into Thanksgiving with a few simple goals will help you stay on track after it’s over. In fact, one study found that people who used weight care strategies to navigate the holiday—like stepping on the scale or prioritizing healthy foods—had better weight outcomes. And they continued to use the strategies. 

Whether you move your body, drink more water, or add color to your plate, go into the holidays with an open plan (it can change, and that’s fine!). Planning will give you a sense of control. You’ll know that you are On It once the holidays are over. Choose a few of the habits here and hone in, then breathe. And most importantly, be present. 

Found offers a science-backed approach to weight care that's based on your unique biology, psychology, lifestyle, and prescription medication needs. Members receiving medication plus behavior change support from Found lost at least 13% more weight, and in some cases up to 229% more, compared to people receiving the same medication in clinical studies. To start your journey with Found, take our quiz.

  • Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., Klaus, S., Luft, F. C., & Jordan, J. (2003). Water-induced thermogenesis. The Journal of clinical endocrinology and metabolism, 88(12), 6015–6019. https://doi.org/10.1210/jc.2003-030780
  • G, S. M. (2022, April 19). All You Need to Know Post-Meal Exercises. Medindia. https://www.medindia.net/patients/lifestyleandwellness/all-you-need-to-know-about-post-meal-exercises.htm
  • Olson, K., Coffino, J. A., Thomas, J. G., & Wing, R. R. (2020). Strategies to manage weight during the holiday season among US adults: A descriptive study from the National Weight Control Registry. Obesity science & practice, 7(2), 232–238. https://doi.org/10.1002/osp4.470
  • Yu, Z., Tamez, M., Colon, R., Rodriguez, J., Hicks-Roof, K. K., Ford, N., Mattei, J., Sotres-Alvarez, D., Van Horn, L., Allison, M., Talavera, G. A., Castañeda, S. F., & Daviglus, M. L. (2022). Association of fruit and vegetable color with incident diabetes and cardiometabolic risk biomarkers in the United States Hispanic/Latino population. Nutrition & diabetes, 12(1), 18. https://doi.org/10.1038/s41387-022-00197-0

Find out what path is right for you

Continue