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Answered in 8 episodes

What should I do after overeating on a holiday?

Answered by Nikkiey Stott and her guests · Updated

The short answer

Get back to your normal routine right away, without guilt or punishment. Nikkiey's advice: hydrate, move your body, eat your next solid balanced meal built around lean protein, and hit your workouts as planned. Don't slash calories, skip meals or try to burn it off with a three-hour gym session. That approach only keeps the spiral going.

Hear it from the show

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  1. Nikkiey's simple next-day reset: hydrate, move, eat a balanced meal, get back to normal

    Plays from 14:28 · Ep. 313: How to Stay on Track With Your Goals Over the Holidays

  2. Why slashing calories or moving more after a holiday isn't the answer

    Plays from 10:14 · Ep. 274: How to Get Back on Track After a Holiday Weekend

  3. Don't dwell, don't restrict, don't spend three hours in the gym the next day

    Plays from 19:33 · Ep. 210: How to Stay on Track With Nutrition at Social Events

  4. Restart today, not next Monday: plan food, prep protein, schedule workouts

    Plays from 5:47 · Ep. 61: Overate Over a Long Weekend? Restart Today, Not Monday

  5. Why the scale jumps after a feast and how it comes back down that week

    Plays from 17:01 · Ep. 322: How to Stick to Your New Year's Resolutions After 40

The full answer

Start with your head, not your plate. On Ep. 313, Nikkiey explains that waking up bloated and overfull doesn't mean you failed. It means you're human, and the win is how quickly you come back. On Ep. 61 she adds that you had a good time, and that's part of living this as a lifestyle in balance and moderation. On Ep. 210 she puts it simply: don't dwell on it. One event won't derail you unless you let it turn into a downward spiral of guilt and the same choices day after day.

What she tells you not to do matters just as much. No restricting, no eating less to make up for it, no trying to burn a thousand calories, no punishment workout on Monday. On Ep. 274 she says plainly that slashing calories or moving more is not the answer. Instead:

  • Hydrate and go for a walk
  • Eat meals with lean protein, veggies and healthy fats, such as Greek yogurt, chicken or eggs
  • Return fully to your normal routine and planned workouts
  • Restart today, not next Monday. On Ep. 61 she suggests taking 5 to 10 minutes (longer if you're new to tracking) to plan meals, prep protein and put workouts on your calendar

A couple of nuances. If it was one heavy meal rather than a whole weekend, Nikkiey suggests on Ep. 95 that you prioritize protein with minimal carbs and fats for the rest of the day instead of skipping food or giving up on the day. And if the scale jumps, don't panic. On Ep. 322 she explains that your body is processing the feast, and thousands of women see the number come back down by the end of the week once they get back on track. Even a four-day holiday weekend won't erase your goals, she says on Ep. 313. You just have to get back to it.

From The WarriorBabe Show with Nikkiey Stott. For education, not medical advice: talk to your doctor about your own health.

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  • Holidays, Travel & Social Life

    Will one holiday weekend ruin my progress?

    No. Nikkiey says one plate, one event, or even a whole weekend won't erase the progress you've built. The scale jump afterward is mostly water, salt, sugar, alcohol and poor sleep, not fat. What actually sets you back is the story that follows: I blew it, I'll start again Monday.

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  • Holidays, Travel & Social Life

    How do I stay on track during the holidays?

    Set a floor you won't drop below, and treat each holiday as one day, not a whole season. Nikkiey suggests keeping one to three minimums, such as protein at every meal, water, 8,000 to 10,000 steps or three strength workouts a week. Then get right back to your routine the next morning instead of waiting for January.

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  • Holidays, Travel & Social Life

    How do I keep working out during a busy holiday season?

    Schedule your workouts before the holidays hit and treat them like non-negotiable appointments. Nikkiey says something is always better than nothing: a 20 to 30 minute session counts, with intensity over duration. Set a realistic number of days, and if you train four days a week, move sessions anywhere within the seven days.

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