Are you stressed about Thanksgiving? Do all the extra calories scare you? Maybe you’ve been hitting all your health and fitness goals and you’re on a winning streak that you don’t want to break? Allow us to give you comfort in reminding you that it is just one meal. A little perspective—eating 3 meals a day for a year equates to 1,095 meals. One meal, or even 10 meals not tracked out of 1,095 is a mere blip in your progress. We promise, you’re not going to lose all the hard work you’ve put in from one untracked meal.

Here's a list of tips that you can incorporate to help you feel less overwhelmed about eating off plan and avoid being too stuffed this Thanksgiving. Try not to worry so much and enjoy the holiday time with family and friends.

Before the Feast

1.        Prioritize Movement: get up early and go for a morning walk, or even a family walk. Look up if there’s a Thanksgiving Day race in your city and attend that. Create an at home workout and have the family join in. Getting active before a large meal helps boost metabolism, manage blood sugar, and sets a positive tone for the day. Even 10 minutes of activity can make a difference.

2.        Eat a Healthy Breakfast: start the day with a protein rich breakfast to stabilize blood sugar and prevent overeating later.

3.        Stay Hydrated: drink water throughout the day and have a glass before meals to help manage appetite.

During the Feast

1.        Use a Smaller Plate: this is a simple trick to help you control portion sizes.

2.        Fill Up on Vegetables: aim to fill half your plate with vegetables and lean protein before moving on to starchier sides and desserts.

3.        Practice Mindful Eating: slow down, put your fork down between bites.  Take that time to engage in conversation and enjoy the taste of your food. It takes the brain 20 minutes to recognize that you’re full. Slow down your eating pace and allow your brain to register if you’re full or not. This will help with over-consuming.

4.        Choose Your Treats Wisely: instead of sampling everything, pick your top one or two favorite desserts and enjoy them mindfully.

5.        Skip the Seconds: wait a few minutes before deciding if you want more food, as it takes time for your brain to register that you are full.

After the Feast

1.        Go for a Walk: a short walk after eating aids digestion, helps regulate blood sugar, and boosts your mood.  Give yourself a chance to clear your head. Have the whole family go for a walk together and use that time to connect.

2.        Be Kind to Yourself: if you overindulge, don’t let guilt take over. Let go of an all-or-nothing attitude and remember one day is not going to derail your progress.

3.        Get Back on Track Tomorrow: take the time to truly enjoy yourself and engage with loved ones and get back on your plan tomorrow. Don’t worry about the scale being up a few pounds the following day, that’s mostly just water retention from all the food your body isn’t used to. A few days back on your plan and that will be gone.

Don’t stress about the Thanksgiving meal. One meal is not going to ruin all the progress you’ve made. Relax and enjoy your time with the family. Hitting your goals is great, but it's important that we make time for other things in life. It's healthy to not be working hard all the time. It's all about balance.