The holiday season, especially Thanksgiving, can be a tricky time for managing your weight. With delicious food everywhere and the temptation to overindulge, it’s easy to feel like you’re choosing between enjoying the holiday and staying on track with your health goals. However, with a little mindfulness and planning, you can enjoy the holiday without guilt or stress. Here are five practical tips for managing your weight while still enjoying Thanksgiving to the fullest.

1. Enjoy Your Thanksgiving Meal Without Guilt

It’s easy to fall into the trap of thinking you need to follow a strict diet or skip the treats altogether on Thanksgiving. However, that’s not necessary unless you truly don’t enjoy certain foods. The key to long-term healthy living is being able to enjoy special occasions like Thanksgiving without feeling restricted. If you spend the entire day stressing about what to eat, you might end up overeating later. I’ve personally experienced this—when I didn’t let myself enjoy a treat, I ended up overindulging the next day. Thanksgiving happens once a year, so allow yourself to enjoy the moment without stressing over every bite.

2. Focus on What Really Matters

While enjoying food is part of the holiday, the primary purpose of Thanksgiving is about gathering with loved ones and expressing gratitude. Try to shift your attention from food to the people around you. Whether you’re the one hosting or just a guest, remember that the day isn’t about perfection. Everyone will appreciate the love and effort you put into the meal more than whether everything is flawless. If you’re feeling overly hungry before the big meal, consider having a small snack earlier in the day to curb your appetite and prevent overeating later.

3. Eat and Drink Mindfully

Mindful eating is one of the best ways to stay in control of what you’re consuming. Instead of loading your plate with large portions, try serving yourself smaller amounts and savor each bite. Take your time to truly enjoy the flavors of the meal. When you feel about 80% full, set your fork down and give your body a chance to signal whether you’re truly satisfied. Avoid the overly stuffed feeling by stopping before you reach that point. Additionally, be mindful of your alcohol intake. A drink or two can enhance the experience, but excessive drinking can impair digestion and lead to overeating. If alcohol becomes a way to cope with emotions, consider healthier alternatives to manage stress.

4. Cook Healthier Versions of Your Favorites

You don’t have to make every dish a low-fat, sugar-free version, but there are simple adjustments you can make to keep things healthier without sacrificing taste. For example, if green bean casserole isn’t a must-have for your family, try a simpler version with sautéed green beans, garlic, and almonds. If your sweet potatoes are usually overloaded with sugar and butter, try using a little maple syrup and butter instead to keep it sweet without the extra calories. However, if certain traditional dishes are dear to you or your family, feel free to enjoy them as is. Thanksgiving is about balance—sometimes, that means enjoying your favorite comfort foods without guilt.

5. Don’t Turn Thanksgiving Into a Weekend Feast

It’s easy for Thanksgiving to turn into a weekend-long eating spree, but that can undo all the progress you’ve made. Enjoy your Thanksgiving meal, and yes, maybe some leftovers the next day, but avoid letting the indulgence stretch into the entire weekend. It’s common to continue overindulging from Thursday all the way through Sunday, which can set back your weight loss goals. After Thanksgiving, get back to your regular eating habits, incorporating plenty of fruits and vegetables, practicing portion control, and sticking to your exercise routine. This will help you stay on track for the rest of the holiday season, including Christmas, when there will be more festive meals to enjoy.

By following these tips, you can enjoy Thanksgiving without the stress of overeating or feeling guilty. It’s about finding balance, being mindful of your choices, and focusing on what truly matters—spending time with those you care about.