Thanksgiving: The Most Overeaten, Least Active Day of the Year

Coach Paris
23 minutes ago
3 min read

Thanksgiving meal on a table: turkey slices with gravy, stuffing, green beans, cranberry sauce, mashed potatoes, and sweet potato. Warm setting. — Healthy Thanksgiving

Thanksgiving: The Most Overeaten, Least Active Day of the Year

Thanksgiving is one of my favorite holidays — family, food, laughter, and tradition. But it’s also the most overeaten, least active day of the year. The average person consumes between 3,000 and 4,500 calories on Thanksgiving Day — and that doesn’t include the leftovers! Add in a day spent sitting, chatting, and nibbling, and it’s easy to see how one meal can turn into a full weekend setback.

The good news? It doesn’t have to. You can enjoy every bite and stay aligned with your goals — it just takes awareness, planning, and a little creativity.

Why We Overeat

Most of us eat on Thanksgiving because it’s tradition, not because we’re hungry. The kitchen smells amazing, the food keeps coming, and we tell ourselves it’s “just one day.” But one day can easily stretch into a four-day food fest of leftovers, grazing, and skipping movement.

It’s not about perfection — it’s about intention. When you approach the day with a plan, you’ll feel proud of your choices and enjoy the meal even more.

Simple Thanksgiving Swaps That Make a Big Difference

You don’t have to give up flavor to stay on track. Try these easy, delicious adjustments that lighten things up without anyone noticing:

Mashed Potatoes & Stuffing: Use chicken or vegetable broth instead of butter. You’ll cut hundreds of calories and keep all the flavor.
Desserts: Cut the sugar in your recipes by half — no one will miss it.
Sweet Potatoes: Bake fresh sweet potatoes instead of using canned ones with syrup. Add a sprinkle of cinnamon instead of marshmallows.
Green Beans: Skip the casserole. Sauté fresh green beans with pearl onions and a little bacon — full of flavor, lower in calories.
Drinks: Swap sugary punches or cocktails for sparkling water with a splash of cranberry or lime.

Sample “Lightened-Up” Thanksgiving Menu (~1,800 Calories)

Breakfast:Greek yogurt with berries and a sprinkle of granola (200 calories)

Snack (mid-morning):Apple slices with a tablespoon of peanut butter (150 calories)

Thanksgiving Meal:

4 oz. turkey breast (150)
½ cup mashed potatoes (made with broth) (100)
½ cup stuffing (made with broth) (100)
½ cup baked sweet potatoes (100)
½ cup green beans with onions and bacon (100)
1 small roll with butter (120)
1 small slice of pumpkin pie (250)

Evening Snack:Handful of almonds and herbal tea (150)

That’s a satisfying day of real food, plenty of flavor, and no guilt — all under 1,800 calories.

Move a Little, Feel a Lot Better

Movement doesn’t have to mean skipping the family fun. Try:

A morning walk or turkey trot before the feast.
Playing with the grandkids or tossing a football outside.
Taking a 15-minute post-meal walk before dessert.These light activities keep energy up, aid digestion, and help balance out those extra bites.

Coach Paris’s Personal Thanksgiving Plan

Here’s how I handle the day — and I encourage you to try your own version:

Eat breakfast. Skipping it just sets you up to overdo it later.
Pick my favorites. I don’t need everything on the table — just what I truly love.
Take my time. I pause, breathe, and notice when I’m satisfied.
Move. I plan a walk before or after dinner, no excuses.
Release the guilt. Food is meant to be enjoyed. I remind myself that progress isn’t ruined by one meal — it’s built by how I respond after it.

The Power of 13 in Action

This holiday is a perfect time to practice several Power of 13 principles:

#1 Cut portions in half (except veggies).
#2 Move at least 30 minutes a day.
#13 Pause and be mindful.

When you stay aware, intentional, and kind to yourself, you’ll end Thanksgiving feeling grounded, not guilty.

Final Thought

Thanksgiving should fill your heart — not just your plate. Enjoy your favorites, move your body, and remember: one mindful day can set the tone for a balanced holiday season.

👉 Book a 1:1 Coaching Consultation with me at https://www.alwaysonyoursidecoaching.com/service-page/1-1-coaching-consultation .Together, we’ll uncover what your body’s trying to tell you—and help you build confidence in your next chapter of health.

In Good Health

You deserve to feel your best,

Coach Paris 💜💚💜💚