Get Back On Track After Thanksgiving

Empty Plate

So if you’re like me you woke up Friday morning kicking yourself for eating so much. “Why did no one stop me from taking that third helping?!” But don’t worry. It’s not the end of the world or the end of your diet. I’m here to help you get back to your routine and back on the road to fitness! Here’s a couple things to keep in mind today and whenever you have an “oops” day:

1. You haven’t ruined anything.
“Even if you ate more this Thanksgiving than you ever have in a single day in your entire life, the likelihood of you gaining more than a pound — or even that — would be unlikely,” says Scott Kahan, M.D., MPH, director of the National Center for Weight and Wellness. “Worst case scenario, you really haven’t done much damage when it comes down to it. You haven’t ruined your whole health and weight path.”

2. Today is a new day and I can start fresh.

We often make the mistake of thinking of our diet and fitness routines as temporary things. But they’re not; healthy eating and living is a way of life. You shouldn’t have an end date on staying healthy. If all of this is just one long timeline, then Thanksgiving is just a bump in the road. There are many more days to come and you have an infinite number of do-overs.

3. Stop beating yourself up.

“The first thing I tell people is not to be your own worst enemy, not to be super critical,” says clinical psychologist Nancy Molitor, PhD, public education coordinator for the American Psychological Association. “When you turn on yourself, it’s not the food, it’s you that you’re battling. Admit you overdid it and be honest, but recognize that you’re human.”

4. Thanksgiving is just one day.

It is after all a holiday about food. If you’re going to have a cheat day, this is the perfect one.


Have I talked you off the ledge yet? Good. So now let’s get back on track. There are many ways to start burning calories whether you have all day to workout or are fighting the crowds at the mall. Here are two:


For those short on time, try this 10 minute cardio workout. You’ll burn about 100 calories. Want to burn more? Then repeat the circuit as many times as you want!

10 Minute Cardio Workout

  • 1 minute – Brisk walk or march in place
  • 1 minute – Light jog in place or outside
  • 1 minute – Jumping jacks
  • 30 seconds – Long jumps – jump forward, landing with both feet, turn around and jump back
  • 30 seconds – Jog in place
  • 30 seconds – Long jumps
  • 30 seconds – March in place
  • 30 seconds – Burpees
  • 30 seconds – Mountain climbers
  • 30 seconds – March in place
  • 30 seconds – Burpees
  • 30 seconds – March in place
  • 30 seconds – Jog in place
  • 1 minute burn: Squat jumps
  • 1 minute – Slow march in place to cool down


1000 Calorie Workout

If you have more time and really want to burn some serious calories, try this workout from It’s tough, but you can burn up to 1000 calories! That’s like three pieces of pie!

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