How To Maintain Weight Loss During the Holidays
Busy Careers, Big Holidays, And Trying To Stay On Track
For a lot of people, this time of year feels like one long blur from Thanksgiving to Christmas. You go from one holiday to the next while trying to juggle work deadlines, family plans, travel, school events, and the occasional “we should grab dinner before the year ends” message. It is no wonder many people throw up their hands and say there is no point in trying right now. If that sounds like you, this is exactly who this is for.
Most of my clients are busy in their careers and families. They are not sitting around bored, wondering what to do with all their free time. December usually looks like this. Work parties. Family gatherings. Friends’ Christmas dinners. Traveling to visit relatives. Eating on the road. Sleeping in a different bed. Kids off their routines. In that mix, it feels very easy to believe that weight gain is guaranteed and that you will lose all of your hard earned progress.
Let us talk about why that is not true and what you can actually do about it.
What You Are Really Worried About This Season
When my clients talk about the holidays, two big fears show up again and again.
First, gaining the weight back.
Second, losing progress in their strength, fitness, or habits.
Underneath those fears is a story that sounds something like this.
“There is so much going on, I cannot control anything, so is there even a point in trying.”
That story leads to an all or nothing pattern. One big meal turns into a big weekend, that turns into “I will just restart in January.” It is not the one night of different eating that causes the problem. It is the roller coaster of on and off, strict and then “screw it,” that wears people down!
You do not need to be perfect this month. You only need to stay within some expanded boundaries and keep a few simple anchors in place.
One Night Did Not Ruin Anything
Let me say this clearly. One higher calorie night, even a few, will not erase months of work. What usually happens between events is this.
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You label certain foods or days as “bad.”
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You try to make up for it by over correcting.
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You under eat, skip meals, or restrict too hard between events.
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You feel tired, stressed, and more likely to over eat when the next event hits.
The problem is not the Christmas cookies. It is how we respond before and after them.
Research on adults in Western countries finds that average holiday weight gain is usually around 0.4 to 0.9 kilograms between mid November and early January, which is much smaller than people fear but can still account for a large part of yearly weight gain (Schoeller). Progress gets lost when the entire month turns into a mental roller coaster of guilt, punishment, restriction, then rebound. That is what we want to step out of this year.
Redefining Success For December
Your goals for October and your goals for December do not have to look the same. In a busy season, success is not “I lose ten pounds while attending every party, sleeping less, and traveling every weekend.”
Success might look more like this.
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You maintain your current weight within a reasonable range instead of gaining ten pounds.
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You keep your workouts going, even if you do fewer of them.
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You practice portion control instead of calorie perfection.
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You enjoy holiday food without turning the whole month into a free for all.
That is what I mean by staying within expanded boundaries. You intentionally loosen the target a little, so you can still hit it.
How To Enjoy Holiday Food Without Losing Control
You do not need a complicated holiday diet. You need some simple guardrails that are easy to remember when life is loud.
Here are some you can use or adapt.
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Portion first, not punishment. At events, start with one plate that has a bit of everything you really want. Eat it slowly, enjoy it, then pause for twenty minutes before deciding on seconds.
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Look for the solid options. Even at parties, the food is not all cookies and candy. There are usually proteins, some kind of vegetable or salad, and some starch. Build your plate around those, then add the fun foods.
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Cheat meal, not cheat month. If you like the term “cheat meal,” keep it, but give it limits. Planning one or two bigger meals is very different than letting every day become a cheat day simply because it is December.
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Do not try to over correct. Avoid the “I ate a big dinner, so tomorrow I starve and do two workouts” mindset. That pattern is exhausting and it is usually what leads to more rebound eating.
Paying attention does not mean obsessing. It simply means you are aware of your habits and you are choosing your portions on purpose instead of drifting.
Move For Your Well Being, Not As Punishment
When routines get busy, the first things to break down are usually sleep, workouts, and meal tracking. You might not hit your usual workout schedule this month. That does not mean you do nothing.
For this season, think of movement as something you do for your well being and consistency, not to burn off calories from last night’s dessert.
A few ideas.
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Aim for at least ten to fifteen minutes of physical activity per day.
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Walk after meals, around the block, in the parking lot, or in the airport.
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If you cannot get to the gym, do a simple bodyweight circuit at home.
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Play with your kids more actively, pick games that get your heart rate up.
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Take the stairs, carry groceries in two trips instead of five, choose the “slightly harder” option when you can.
Large reviews show that even light movement, like regular walking and daily activities, is linked with lower risk of chronic disease and better healthy aging, not just hardcore workouts (Ungvari). This is not about punishment. You are reminding your body that you are still a person who moves, even when life is full.
You Do Not Need To Earn Your Food
Guilt is often the loudest voice in December. The inner monologue sounds like this.
“I ate bad last night.”
“I ruined everything.”
“I have to make up for it.”
That guilt does not help you make better choices. It usually just makes you feel defeated, which leads to more of the same behavior.
I want you to treat yourself the way you would treat a close friend who is trying to stay healthy in a busy season. You would not tell them they ruined everything. You would remind them that one night is one night, and that the best thing they can do is have a solid breakfast, drink some water, and move their body a little.
The month goes better when you decide you are not here to earn your food, you are here to enjoy the season and take care of yourself at the same time.
Holiday Strategy, How To Hold The Line
Here is a five step plan you can use as your Christmas season guide.
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Pick your December goal.
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Maintain your current weight,
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Lose a small amount very slowly,
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Or simply “hold the line” and protect your progress.
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Choose your non negotiables.
For most people, three is plenty. For example.-
Daily movement for ten to fifteen minutes.
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Some kind of portion control at events.
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One solid meal each day that is not a free for all.
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Mark your high risk days.
Look at your calendar and circle the days with parties, travel, or big dinners. On those days, focus your energy on your non negotiables instead of trying to be perfect. -
Have a “day after” routine.
After a big event, go back to basics.-
Normal meals, do not skip breakfast.
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Drink water.
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Move your body for at least ten minutes.
You do not need to punish yourself, you just need to resume your normal rhythm.
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Permission to enjoy the holidays.
Your job is not to dodge every treat and avoid every memory that involves food. Your job is to enjoy what matters to you, and to keep your health important instead of optional.
You are allowed to relax your goals slightly for the season and still keep your progress. You are not back at zero just because December got busy.
Holiday Hustle Headspace
Holiday brain is real, and your self talk can either fuel the chaos or calm it. These simple phrases are there to help you zoom out, reset, and remember that one moment never defines your whole month.
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“One night is a moment, not my whole story.”
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“I do not need a perfect month, I just need consistent weeks.”
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“I can enjoy this meal and still take care of myself.”
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“My progress is not fragile, my habits are still here.”
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“I do not earn my food, I choose how I want to feel.”
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“Holiday mode means softer goals, not no goals.”
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“I can be busy and still do something for my body today.”
Pick one or two lines that actually land for you and keep them somewhere visible, on your phone, fridge, or journal. The goal is not to say everything perfectly, it is to have a steady voice that cuts through the noise when the season feels heavy.
Holiday Habit Hacks
You do not need a complicated holiday fitness plan, you just need a few quiet rules in the background that keep you from drifting way off course. These ideas help you enjoy what you love while still respecting your long term goals.
Food and portion ideas
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Eat a regular breakfast instead of “saving” calories for the party.
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Use the “one plate plus pause” rule at buffets/dinner parties.
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Fill half your plate with protein and plants before adding desserts.
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Decide ahead of time which dessert you are most excited about and enjoy that one instead of sampling everything.
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Drink a glass of water before you go back for seconds.
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Do not take leftovers home from every event unless you REALLY want them.
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Keep simple, lower effort meals ready at home for the days between parties, for example rotisserie chicken, frozen vegetables, pre cooked rice.
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Avoid showing up to events starving by having a protein snack a couple of hours before.
Movement ideas
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Ten minute walk after dinner.
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Park farther away on purpose when shopping.
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Walk while on phone calls.
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Stretch for five to ten minutes at night to help with stress and sleep.
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Turn time with kids into movement, play tag, dance, or active games.
Recovery and routine ideas
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Keep your sleep schedule as close as possible to normal on non event nights.
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Set a “start getting ready for bed” alarm on your phone.
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Do a quick Sunday scan of the week, look at events, and pick your three non negotiables.
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Limit how much you weigh yourself if it triggers you, focus more on behaviors than daily scale swings.
In adults who usually sleep less than 6.5 hours, a randomized trial found that simply extending sleep by about an hour reduced daily calorie intake by roughly 270 calories and created a negative energy balance, which supports long term weight management (Tasali).
You do not have to use every single idea here. Start with one or two that feel doable this week and let them be your “holiday training wheels.”
Want Support This Season?
Ready for some structure through the holidays, not more pressure? Join our Signature Group Classes so you can move, de-stress, and stay consistent even when life is busy.
Learn more and save your spot here.
You Do Not Have To Start Over In January
You do not need a perfect December, you just need a steady one. One night of heavier eating is a moment, not a full reset, and your progress is not as fragile as it feels when schedules explode and routines get messy. If you set a few clear boundaries, give yourself permission to enjoy the season, and keep some kind of movement in your week, you can roll into January feeling steady instead of defeated. The holidays will always be a little chaotic, but you are allowed to be the person who enjoys them and still takes care of their body at the same time.
References
Schoeller, Dale A. “The Effect of Holiday Weight Gain on Body Weight.” Physiology and Behavior, 2014, www.sciencedirect.com/science/article/pii/S0031938414001528. Accessed 28 Nov. 2025.
Ungvari, Zoltan. “The Multifaceted Benefits of Walking for Healthy Aging.” Geroscience, 2023, pmc.ncbi.nlm.nih.gov/articles/PMC10643563/. Accessed 28 Nov. 2025.
Tasali, Esra. “Effect of Sleep Extension on Objectively Assessed Energy Intake in Adults with Overweight.” JAMA Internal Medicine, 2022, pubmed.ncbi.nlm.nih.gov/35129580/. Accessed 28 Nov. 2025.