You know that moment after a big meal—say, Thanksgiving—when you start crunching the numbers in your head. “How many burpees do I need to do to burn off the roughly 3,000 Thanksgiving calories I ate? Google, save me!”

Stop. Right. There.

As a dietitian, gym owner, and someone who has personally inhaled an entire cheesecake faster than my kids can shout, “Mom, can I have some?” let me tell you: trying to “exercise off” a big meal is one of the most counterproductive and soul-sucking things you can do. 

And I’m not just saying that because burpees are the devil’s creation. There are some legitimate reasons why this mindset will mess you up—mentally, physically, and emotionally. Let’s break it down.

You’re Not a Human Calculator (and That’s a Good Thing)

First, let’s address the obvious: Calorie math is a lie.

The number of calories your body burns during exercise isn’t an exact science. It depends on a million things—your weight, muscle mass, fitness level, how hard you’re working, and the phase of the moon (okay, maybe not that last one, but you get the point). 

Those fancy watches and treadmills that tell you, “You burned 500 calories!”? Yeah, they’re about as accurate as my kids’ estimation of how much screen time they’ve had.

Furthermore, your body doesn’t just burn calories during your workout. It burns them all day long by doing things like keeping you alive and thinking. Focusing only on what you can torch in one sweaty session misses the bigger picture.

Exercise Isn’t Punishment (and Food Isn’t a Crime)

When you treat exercise like a punishment for eating, you’re setting yourself up for a toxic cycle that’s hard to break. Food isn’t something you “earn” or “pay off.”

If you turn your workout into a guilt trip, you’ll start to dread it. And when you’re dreading exercise, guess what? You’re not going to stick with it long-term. 

Exercise should be something you get to do because it makes you feel strong, alive, and capable—not something you have to do because you feel ashamed of what you ate (or feel like you need to burn off your Thanksgiving calories).

The same goes for food. You don’t need to punish yourself for enjoying a big meal. Life is meant to be lived, and sometimes that means eating that extra piece of pie and laughing so hard with your family that you snort whipped cream out your nose.

It Doesn’t Work (Like, At All)

Here’s the hard truth: you can’t out-exercise a bad diet—or an over-the-top meal, for that matter. If you go into the gym thinking you’re going to burn off your Thanksgiving calories, you’re going to be sorely disappointed.

For one thing, exercise doesn’t burn as many calories as we think. A moderate one-hour workout might burn 300–500 calories. Meanwhile, that slice of pecan pie is laughing in the corner with its 1,200-calorie self, completely unbothered.

But more importantly, trying to “balance the scales” this way misses the point of exercise entirely. Movement is about building strength, boosting your mood, improving your health, and creating a life where you feel good in your body—not playing calorie whack-a-mole.

There’s a Better Way than Trying to Burn off Thanksgiving Calories

So, what should you do after a big meal? Here’s a wild idea: nothing.

That’s right, you don’t have to “fix” it. One meal won’t make or break your health. Your body is pretty resilient and knows how to handle the occasional feast.

If you want to move because it feels good—that’s awesome. But don’t turn it into a punishment. Instead, focus on what actually matters: consistency.

Your overall habits are what count, not the one-off moments. If you’re regularly nourishing your body with good food, staying active in ways you enjoy, and giving yourself grace when life happens, you’re already winning.

Let’s Change the Narrative

Instead of seeing food and exercise as a battle, let’s shift the focus. 

What if you celebrated the big meals and the movement that fuels your life without tying the two together in some weird calorie tug-of-war?

You’re not a robot. You’re a human being who deserves to enjoy your meals, move your body, and live your life without guilt.

So next time you go all-in on the mashed potatoes or have that extra slice of pie, remind yourself that you don’t need to burn it off. You need to show up for yourself—consistently, kindly, and with a little self-compassion.

And maybe save those extra burpees for your next WOD. No one likes those anyway.