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Answered in 8 episodes

Will one holiday weekend ruin my progress?

Answered by Nikkiey Stott and her guests · Updated

The short answer

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.

Hear it from the show

Tap play to start right where it's answered. It keeps playing while you browse.

  1. Nikkiey on why a weekend won't erase progress but the 'I blew it' story will

    Plays from 9:19 · Ep. 313: How to Stay on Track With Your Goals Over the Holidays

  2. Why the post-holiday scale jump is water, salt and sleep, not fat

    Plays from 3:35 · Ep. 274: How to Get Back on Track After a Holiday Weekend

  3. How day-after bloat fades within a week once you're back to your habits

    Plays from 7:19 · Ep. 210: How to Stay on Track With Nutrition at Social Events

  4. One holiday meal won't ruin you; what you do most of the time matters

    Plays from 19:51 · Ep. 213: Fitness Mistakes Women Over 40 Should Stop Making

The full answer

On Ep. 274, Nikkiey is blunt about the Monday-after scale reading: you didn't gain that amount of fat over a weekend. The number reflects water weight, stress from not sleeping, sugar, salt and alcohol. She says she has watched thousands of women see it come back down by the end of the week once they return to their routine. On Ep. 210 she adds that the day-after bloat tends to dissipate within five to seven days of being back on your habits.

The real risk is the spiral, not the food. On Ep. 313 she describes how "I messed up, I'll start Monday" becomes a week, then January, then March. On Ep. 274 she points out that a regret spiral can set you back far faster than one burger or ice cream cone ever could. Ep. 162 makes the same point about cheat meals: one day of indulgence won't derail you, but turning it into a cheat week or month will.

To get back on track, Nikkiey suggests:

  • Go straight back to your plan the next day, not next Monday.
  • Sleep well, stay hydrated, get your workout and steps in, and do it consistently through the week.
  • Skip the guilt. Name it, honor it, and don't let it trickle into the next week.
  • Ask what you learned so the next holiday goes differently, such as prioritizing steps.

Habits built ahead of time make this easier. On Ep. 396 she says that with a few months of solid routine behind you, a holiday dinner or even the week between Christmas and New Year's won't undo your work. It should be something to look forward to. And on Ep. 313 she warns against skipping meals or saving calories before an event, calling it rookie energy. As she puts it on Ep. 213, what matters is what you do most of the time, not every single time.

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

    What should I do after overeating on a holiday?

    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.

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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 stay on track on vacation?

    Nikkiey's approach is to eat well during the day and enjoy a smart free meal at night, like an entree and a dessert. Cook breakfast, lunch and snacks at your rental, pack food for the beach, skip tracking macros, and get right back to your routine the day you get home.

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