How to Stay on Track (and Still Enjoy Yourself) This Holiday Season
The holidays are a time to connect, celebrate, and indulge a little—and that’s a good thing. But if you’re also working toward weight loss or health goals, it’s easy to slip into the all-or-nothing mindset: “I’ll just start over in January.”
Here’s the truth: you don’t have to choose between enjoying the holidays and making progress. With some planning, mindfulness, and realistic expectations, you can do both.
Let’s talk about how.
1. Ditch the “perfect plan” mindset
Progress doesn’t require perfection—it requires consistency.
That’s why I coach my clients using the 80/20 rule: aim to make healthy, intentional choices 80% of the time, and enjoy the other 20% guilt-free.
When you stop labeling foods as “good” or “bad,” you remove the stress (and guilt) that often leads to overeating later.
So, instead of “I blew my diet,” try, “I enjoyed that meal and now I’m back to my plan.”
2. Plan ahead—because preparation beats willpower every time
The holidays can be unpredictable—travel, parties, family meals—but having a flexible plan makes all the difference.
Here are a few ways to stay one step ahead:
If traveling: Research your destination ahead of time. Find out if there’s a gym nearby or if your hotel has equipment. Resistance bands, a kettlebell, or a set of dumbbells can turn any space into a mini gym and are easy to pack.
Meal prep on the go: Pack simple snacks (protein bars, nuts, jerky, fruit) and plan a grocery stop once you arrive.
Eating out? Check menus ahead of time so you can make a balanced choice before you’re hungry or influenced by the crowd.
Preparation reduces decision fatigue—so when the holidays get busy, you can focus on enjoying them.
3. Keep moving — NEAT adds up!
You don’t need an hour-long workout every day to stay on track. In fact, one of the biggest game changers during the holidays is simply keeping your daily movement up.
Walk after meals. Park farther away. Take the stairs. Dance while cooking!
These small, unstructured forms of movement—known as NEAT (non-exercise activity thermogenesis)—help maintain your metabolism and energy balance even when formal workouts are shorter or less frequent.
If you can maintain your usual workout routine, great. If not, aim for consistency over perfection. A few solid strength sessions and daily steps will keep you moving forward.
4. Prioritize protein, hydration, and mindfulness at meals
At holiday gatherings, start by filling your plate with protein and vegetables first—these help you feel satisfied, stabilize blood sugar, and make it easier to enjoy the rest of the meal without going overboard.
Then, when it comes to the treats… pick what you really want.
You don’t need to sample every dessert on the table. Choose your favorites, savor them slowly, and remember—you can have these foods any time, not just during the holidays.
And don’t forget hydration. Water helps regulate hunger, supports digestion, and can even help offset some of the effects of extra sodium and alcohol.
5. Manage stress, rest, and recovery
The holidays can be emotionally and physically draining—travel, family dynamics, packed schedules.
Make sure you’re not burning out.
Prioritize sleep, downtime, and relaxation. Even 10 minutes of quiet breathing, stretching, or journaling can help lower stress hormones that make weight management harder.
You don’t have to “earn” rest. Sometimes the most productive thing you can do for your health is slow down.
6. Don’t wait until January to start
This is the season when most people pause their goals—but it’s actually the best time to start.
When you learn how to navigate real-life situations (like the holidays) with balance and confidence, you build habits that last well beyond the season.
If you’re tired of the cycle of “starting over” every January, now is the perfect time to get support, structure, and accountability in place.
I help women 30+ create sustainable routines around nutrition, movement, and mindset—so they can enjoy their lives and still make progress.
You don’t need to restrict yourself to see results—you just need a plan that works with your life.
If you’re ready to feel confident heading into the holidays (and start the new year already ahead), let’s work together.
Click here to learn more about my 1:1 coaching programs or Apply for coaching today.
