Oh, the holidays. A magical time when cookies multiply like Gremlins, mashed potatoes are served in vats, and Aunt Carol insists you must try her triple-cheese stuffing… again. Staying on track with your fitness and nutrition goals during the holidays can feel like brushing your teeth with an Oreo in your mouth. But don’t panic—you don’t have to choose between enjoying the festivities and sticking to your goals.
Here’s a few tips to help you navigate the season without losing your mind (or your gains).
1. Make a Game Plan—But Keep It Realistic
The holidays are not the time to start a strict juice cleanse or ban carbs entirely (who would do that??). Instead, aim for balance. Think of it like budgeting: if you know the office party has a dessert table that could rival Willy Wonka’s factory, maybe skip the sugary latte that morning. Save your indulgences for what really matters—Grandma’s famous pie, not the store-bought dinner rolls.
And remember, one plate of holiday food isn’t going to undo months of hard work. Six plates? That’s another story.
2. Keep Moving—Even If It’s Not Your Regular Routine
The gym might not be your priority when there’s a Hallmark movie marathon calling your name, but staying active is key. Don’t overthink it:
Sneak in a 20-minute workout before guests arrive.
Take a quick walk after dinner (bonus: it’s a great excuse to escape the post-meal dishwashing).
Challenge your company to an impromptu dance-off in the living room—cardio is cardio, right?
The goal is consistency, not perfection. You don’t need to hit a PR in December; you just need to keep moving.
3. Portion Control Without the Sad Salad
Let’s be honest: nobody wants to be the person chewing on lettuce while everyone else is devouring turkey and pie. The key is portion control. Instead of loading your plate like it’s your last meal on Earth, start small. Sample the dishes you really want, skip the ones you don’t care about (sorry, weird experiemental casserole), and give yourself permission to go back for seconds if you’re actually hungry.
Pro Tip: Use a smaller plate. It tricks your brain into thinking you’ve piled it high, even if you’ve got just one scoop of mac and cheese.
4. Practice the Art of “No, Thanks”
This one’s tough, especially when Aunt Carol is waving her third slice of pie in your face. But here’s the trick: a polite “no, thanks” goes a long way. If that feels awkward, use humor:
“I’m saving room for round two of mashed potatoes!”
“If I eat one more bite, I’ll need to be rolled home!”
Stay firm, but kind. And if all else fails, sneakily drop the pie onto your uncle’s plate when no one’s looking.
5. Don’t Fall Into the All-or-Nothing Trap
It’s easy to spiral when you’ve had one too many sugar cookies. But one indulgent meal doesn’t mean you should throw your goals out the window until January. Treat each day as a fresh start. Had a big dinner? Balance it with a lighter breakfast the next day. Skipped a workout? No big deal—just don’t skip the whole week.
6. Remember the Reason for the Season
Finally, don’t let food and fitness stress steal your holiday joy. The holidays are about spending time with loved ones, not obsessing over calories. Enjoy the moments that matter, laugh a lot, and give yourself some grace.
Because the truth is, a few extra cookies won’t derail your progress. But stressing about every bite? That’s the real holiday buzzkill.
Enjoy your holidays, stay active, and remember: Aunt Carol will forgive you for skipping the pie….Probably.