How to Stay on Track Through the Holidays
Every year around this time, I hear some version of the same question: “Should I try to lose weight before the holidays, or just wait until January?”
Both options come with pressure. One asks you to restrict during the busiest, most social time of the year. The other quietly says the next two months don’t count. There’s a third option I want you to consider: aim to maintain.
What maintenance really means
Maintenance isn’t giving up, and it isn’t a free-for-all. It means holding steady while you protect the habits that got you here. You’re still fueling your body, moving, sleeping, and making intentional choices. You’re just not asking yourself to push for a lower number on the scale while your schedule is full of travel, gatherings, and disrupted routines.
Why it’s a smart strategy
The holidays often bring less sleep, more stress, and a calendar that doesn’t look like your normal week. Aggressive weight loss is hard to sustain under those conditions, and it can backfire into a cycle of restricting, then feeling like you’ve “blown it.” Maintaining lets you enjoy the season and carry your momentum into the new year.
What I do
I don’t change my routine just because it’s the holidays. I stick with my regular meals and my workouts, and when I have a social event or holiday party, I treat it like a free meal. I make sure I train that day, and once I’m there, I:
Stay mindful of portion sizes
Prioritize protein and veggies
Choose the treats I most want to enjoy, then savor them
There’s no restriction beforehand and no punishment afterward. I enjoy the event, and the next day I’m right back to my normal routine.
Four habits that make maintenance work
Prioritize protein. Build meals and snacks around a protein source. It helps you feel satisfied and supports your muscle.
Protect your strength training. How often and how much you train depends on your goals and lifestyle, so follow the plan that fits you. During busy weeks, a shorter session still counts.
Move daily. A walk after dinner, a morning hike, or a family stroll all add up, and they’re a great way to enjoy the season.
Protect your sleep. Rest affects your energy, your cravings, and your recovery. It’s easy to overlook and hard to replace.
Redefine what “winning” looks like
If the scale is your only measure, the holidays will feel like a setback. Try tracking other wins instead: Did you stay consistent with your workouts? Did you have energy for the things you love? Did you enjoy your favorite foods without guilt? Did you get back to your routine at the next meal?
Those wins add up, and they’re what make progress last.
Finish strong, start ahead
If you hold steady through the holidays, you won’t be starting over in January. You’ll be building on a foundation you protected. That’s a much better place to begin.
If you’d like help creating a plan that fits your life, including the busy seasons, I offer 1:1 coaching to help you reach your goals without giving up the things you love. Get started here.