Surviving Thanksgiving: A Health Coach's Guide to Balance

Molly Wichman, personal trainer in Lee's Summit, shares health and wellness tips for fitness & health. Today it is Surviving Thanksgiving: A Health Coach's Guide to Balance

Hey everyone! As we head into Thanksgiving week, I hear the same questions: " "How do I

avoid gaining weight?" "Is it okay to eat pie?" "I have too many Thanksgivings planned."

Let me share something I've learned from over a decade of coaching: Thanksgiving isn't the enemy. In fact, one meal—or even one day—has never derailed anyone's health journey. What does cause problems is the all-or-nothing mindset that turns a beautiful holiday into a source of stress and shame.

So here are ideas to actually survive (and enjoy!) Thanksgiving while honoring both your body and your mental health. And have a smile on your face!

The Small Bites Strategy: Permission to Taste Everything

Here's the approach I recommend to all my clients: try everything you want, but in small portions.

Think about it—Thanksgiving is full of dishes you only get once a year. Your aunt's sweet potato casserole. Your grandma's stuffing recipe. That pumpkin pie that somehow tastes better at Thanksgiving than any other time. You're not being "bad" for wanting to taste these things. You're being human.

The key is this: put a small spoonful of everything that looks appealing on your plate. We're talking 2-3 bites worth, not a full serving. This way, you get to experience all those flavors and traditions without feeling physically uncomfortable afterward.

Your taste buds register the most pleasure in the first few bites anyway. That fifth forkful of mashed potatoes doesn't actually taste as good as the first—it's just habit at that point.

Eat Slowly, Eat Mindfully

Once you've got your sampler plate ready, slow down. Put your fork down between bites. Actually taste the food instead of inhaling it. Engage in conversation. Laugh at your uncle's terrible jokes.

When we eat quickly, our brain doesn't have time to register fullness, and we end up eating way past satisfaction. When we eat slowly and mindfully, we naturally stop when we've had enough.

And here's a game-changer: you can always go back for seconds if you're truly still hungry. The food isn't going anywhere. Give yourself 15-20 minutes after your first plate to check in with your body.

Managing Holiday Stress: More Than Just the Meal

Now let's talk about the part that doesn't get enough attention: the stress that comes with

Thanksgiving.

Between hosting responsibilities, travel logistics, family tensions, and trying to make everything "perfect," Thanksgiving can be exhausting. And when we're stressed, we often turn to food for comfort or lose our ability to tune into our body's signals entirely.

Here's what I remind my clients: stress management is just as important as your food choices.

When your stress levels spike, your body produces cortisol, which can increase cravings, disrupt digestion, and make you feel awful regardless of what you eat. Managing the holiday stress isn't just about mental wellness—it directly impacts your physical health too.

Strategies for Stress Management

Before the holiday:

• Lower your expectations. The meal doesn't have to be Instagram-perfect. Paper plates are fine. Store-bought rolls are fine.

• Delegate tasks. You don't have to do everything yourself. Let others bring dishes or help with cleanup.

• Plan some solo time. Even 15 minutes of quiet before guests arrive can help you reset.

• Get a good night's sleep the night before. Being well-rested makes everything more manageable.

Managing difficult dynamics:

• You don't have to engage with every topic with family and friends. It's okay to excuse yourself from conversations about politics, religion, or anything else that raises your stress.

• Have an exit strategy if you're visiting family. You can leave when you're ready.

• Take breaks. Step outside for fresh air. Hide in the bathroom for five minutes if you need to.

• Use the 5-5-5 breathing technique: breathe in for 5 counts, hold for 5, breathe out for 5. Do this a few times when you feel overwhelmed.

  
  

The goal isn't to eliminate all stress (that's impossible), but to manage it in ways that don't leave you depleted or turning to food as your only coping mechanism.

Practical Tips That Actually Help

Before the meal:

• Eat normally throughout the day. Skipping meals leads to arriving ravenous and overeating.

• Stay hydrated. Sometimes we mistake thirst for hunger. Also a benefit if you plan on indulging in a little alcohol.

• Move your body in a way that feels good—a morning walk, some stretching, playing with kids outside. Or suggest a post meal walk, get out and move a little!

The Bigger Picture

One of the most important lessons I try to teach my clients is that health is built over months and years, not destroyed in single meals. The habits you practice 80% of the time determine your health outcomes—not what you eat on Thanksgiving.

What does matter is finding balance—enjoying the traditions and the food while also taking care of your stress levels and energy. When we approach holidays as something to just "survive," we miss the actual point: connection, gratitude, and rest.

And here's the truth: sometimes the healthiest thing you can do is prioritize your stress management over perfection. Ordering takeout instead of cooking from scratch, leaving the gathering early, or saying no to hosting—these choices support your overall wellbeing even if they don't feel "traditional."

My Challenge to You

This Thanksgiving, I want you to try something: give yourself permission to both enjoy the meal and protect your peace.

Taste your favorite foods. Savor them. Be present with the people you love. But also honor your limits. Take breaks when you need them. Leave when you're ready. Say no to situations that drain you.

And then, on Friday, return to your normal routine without drama or compensation.

Your body is resilient. Your health journey doesn't have to be perfect to be successful. And you deserve to experience both joy and peace during the holidays, not just endurance.

So this Thanksgiving, be kind to yourself. Eat the foods that bring you joy in amounts that feel good. Manage your stress proactively. And remember that taking care of yourself—physically and mentally—is what real health looks like.

You've got this.

Happy Thanksgiving!

In Good Health,

​Molly Wichman​

​Personal Trainer in Lee's Summit

With over 20 years of experience in health and fitness, I provide sustainable fitness to help you lose weight and boost energy through simple, effective workouts and nutrition.