Graphic credit: Louvre Art Memes
by Chuck Kobdish, D.C.
Thanksgiving brings together family, stories, and a table full of tradition. It’s a holiday built around gratitude and connection — and yes, a meal that usually leans heavier than our daily routine. But enjoying the day doesn’t have to mean waking up Friday feeling sluggish or overly full. A few simple habits can help you enjoy everything you love about the holiday while still feeling good afterward.
Start the Day With Something Light
Skipping breakfast to “save room” usually backfires. Showing up to Thanksgiving dinner starving almost guarantees overeating. A light, protein-focused breakfast — eggs, Greek yogurt, or leftover turkey — steadies your blood sugar and helps keep hunger from running the show. Studies show that morning protein increases satiety, which can carry into the rest of the day (source).
Build Your Plate With Intention
With so many dishes on the table, it’s easy to take a little of everything. Before serving yourself, pause and look over the spread. Fill half your plate with turkey and vegetables, then use the remaining space for the sides you genuinely enjoy. This isn’t about restriction — it’s about being deliberate instead of defaulting to autopilot.
Pick Your Non-Negotiables
Most of us have the holiday favorites we look forward to all year. Choose two or three of your “must-haves” and enjoy them without guilt. When everything looks good, it’s tempting to grab every dish, but that’s usually what leads to feeling overly full long before dessert.
Take a Pause Before Seconds
Before heading back for round two, give yourself a quick 10-15-minute break. Sip water, talk with family, or step outside for fresh air. This small pause gives your body time to signal whether you’re truly still hungry or just continuing because the food is there.
Move a Little
Movement doesn’t have to look like exercise. A walk after the meal, tossing the football while you reminisce about how you coulda gone pro, chasing the dog, or playing with the kids all help digestion and energy. Gentle activity also supports blood sugar regulation after a large meal, which can reduce that “food coma” feeling.
Hydrate Throughout the Day
Holiday meals tend to be saltier, sweeter, and richer than our typical plates. Drinking water before, during, and after the meal helps your body handle that extra load and prevents mistaking thirst for hunger.
Most of All: Enjoy the Day
Thanksgiving isn’t about food perfection. It’s about gratitude, people, and traditions. If the scale bumps a little the next morning, remember it’s mostly water retention from salt and carbs — not long-term change. Enjoy what matters, and get back to your normal routine on Friday.
Small habits go a long way, but the real goal is simple: feel good, be present, and enjoy the day.
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