How to Stay on Track During the Holidays: 7 Simple Strategies

Do you ever feel like the holidays are more stressful than joyful? There is just so much pressure to do it all perfectly.

From the perfectly cooked turkey and immaculate table settings to balancing your already demanding schedule with hosting family members with big opinions, there is probably a lot on your mind.

On top of everything else, you may find yourself stressing about that dreaded holiday weight that always seems to sneak up on you come New Year's.

Here’s the truth: treating yourself over the holidays doesn’t have to mean derailing your progress, nor does staying on track mean you have to be perfect.

You simply need to be intentional and kind to yourself, doing your best to keep up with habits that serve you while permitting yourself to indulge in the things that make the holidays so joyful.

If you are looking for some extra support going into the holiday season, we are here today with 7 helpful tips to enjoy the holidays and feel good in your body and your choices.

1. Reframe Your Mindset: It’s Not “All or Nothing”

I know you’ve heard it before, but it’s true nonetheless— perfection is the enemy of progress.

When you operate from a perfectionist mindset, you often fall into the trap of the all-or-nothing mindset. This might look like you telling yourself, “I’ve already messed up, so I’ll just start over in January.”

Your long-term goals aren’t made or broken in a single decision. Instead, progress comes from making small, consistent choices that support your overall goals.

If the majority of your decisions serve to make progress towards your goals, indulging in an extra cookie or skipping a workout to spend time with your family isn’t going to sabotage that.

2. Know Your Non-Negotiables

When life gets busy, you can’t always keep up with every little healthy habit, and that’s okay!

If you are feeling overwhelmed, choose 2-3 habits you intend to keep even during the busiest holiday weeks. For example, you may decide to ensure you 1) drink two liters of water per day, 2) take a 10-minute walk outside, and 3) eat protein with every meal.

The key is to give yourself some structure without restriction.

3. Plan Ahead But Stay Flexible

There is a delicate balance to strike between staying flexible and planning ahead.

So what does planning ahead look like?

• Packing healthy snacks for travel or gatherings.

• Volunteering to bring a healthy dish that supports your goals (e.g., veggie tray, protein-rich appetizer, hearty salad).

• Eating a balanced breakfast or snack before events to avoid arriving overly hungry.

• Planning how to politely navigate food pushers or family comments.

You don’t have to map out every meal, but some planning can help prevent you from bingeing yourself sick on mashed potatoes and pie.

4. Smart Plate Strategy for Holiday Meals

Your favorite holiday meals are indulgent, but there is actually a lot of opportunity for balance.

Use the protein-first approach to ensure you are getting adequate protein before indulging in the starchier items, such as potatoes, stuffings, or dessert.

Instead of tracking calories on a day like Thanksgiving or Christmas, when you are busy enjoying family time, visually portion your plate based on how you normally eat.

Finally, take your time! Don’t overload your plate— you can always go back for seconds if you are still hungry. Slow down, be mindful, and savor your food the first time, letting yourself fully enjoy the food you really want.

5. Keep Alcohol Intentional

If alcohol is part of your lifestyle, you can definitely enjoy it in moderation, but in excess, it can impact your appetite, sleep, and decision-making.

Try to alternate drinks with water to stay hydrated and avoid overconsumption. Opt for lower-sugar options and set a maximum number before you get to the event, so you know when you are done.

Most of all, focus on experiencing the social event, not just the drinks.

6. Protect Your Energy (and Stress Levels)

Let’s be honest— the holidays bring about as much stress as they do joy. Stress can trigger emotional eating, cravings, and even cause your body to retain fat.

Head into the season with your best stress-regulating practices.

In a stressful moment, you might take a few minutes to step outside and decompress. Meditation, journaling, and breathing techniques are great tools to combat stress throughout the season.

Plan ahead by setting appropriate boundaries with family and friends and saying no to overcommitting. You don’t have to attend every event, especially if it is causing more stress than joy.

7. Move Your Body Without the Pressure

You may or may not be hitting new PR’s in the gym over the holidays, but that doesn’t mean you should avoid the gym altogether. Remember that exercise is not a punishment or a way to “earn” calories.

Exercise helps to regulate your mood, give you energy, and reduce stress, in addition to all of the physical benefits you know and love.

Commit to quick, low-pressure movement over your holiday breaks, like a neighborhood walk, a quick stretch, or a 10-15 minute strength workout. You can even get the family involved to make it social and fun.

Bonus Tip: If You’re on GLP-1s or Another Medical Weight Loss Program

If you are on a GLP-1 weight loss program, continue to take your medication as prescribed, even during the holidays.

Remember to stay hydrated and prioritize protein in your meals to prevent side effects like nausea and indigestion, and avoid overeating, which may worsen side effects.

You don’t have to share anything you aren’t comfortable with, but you might consider communicating your goals and needs discreetly to those who can help support you during family gatherings.

When Things Don’t Go as Planned

Things don’t always go to plan, and you might make a decision or two that doesn’t align with your long-term goals, but this isn’t an excuse to beat yourself up!

Let go of guilt and remind yourself that you are human.

When you do slip up, take some time to reflect and journal about your feelings if that is helpful, and gently return to routine. One off-day doesn’t have to turn into three weeks if you exercise kindness with yourself.

Celebrate the Season & Yourself

The holiday season is not just about food; it’s about connecting with your loved ones, celebrating the joy of being human, and being present in the moment.

No matter where you are on your journey, take a moment to be proud of yourself for prioritizing your health and wellness, even when it’s hard.

Every small step is important and meaningful. When the new year begins, you’ll be that much closer to meeting your goals.

For extra support over the holidays, don’t hesitate to reach out for personalized guidance and encouragement.