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The holiday season has arrived, and—wow—it feels like it came quickly! When you think about the holidays, what comes to mind? Friends, family, and parties? Probably! And, if you’re like most people, the holiday hustle and bustle, stress, late nights, food (especially the sweets), and maybe a drink or two also crossed your mind. For many, this time of year feels like an easy way to get derailed from health and wellness goals or to push them off even further. However, what if I told you that you could enjoy everything the season has to offer and stay on track with your goals? It’s possible, and in this blog I am going to share five practical tips to help you navigate a healthy holiday season.
Holiday weight gain is not a myth; a report from the Texas Medical Association states that adults tend to gain an average of 7-10 pounds between Thanksgiving and the New Year. While this may not sound like much, most people don’t shed this extra weight in the following months, leading to gradual, long-term weight gain month over month, year over year. A 2016 study published in the Harvard Health Publishing found that weight gain was highest during holidays, especially Christmas in the U.S., and was a common contributor to overall annual weight gain.
For those actively trying to lose weight, the stakes are even higher. Research suggests that those with weight loss goals may experience greater setbacks if they lose focus during this period. By setting intentions now, you’re giving yourself the best chance at enjoying the holidays while making progress toward your wellness goals. So let’s dive into five practical strategies for maintaining a healthy balance this holiday season.
Behind every goal lies a reason—a feeling or a vision of how you want to feel as you work towards that goal and eventually reach it.
For example, when clients come to me with weight loss goals, there's always an underlying reason driving their efforts. Often, it’s to feel more confident in their skin or to regain energy to become healthier for their kids or grandkids.
Understanding the true motivation, the deeper “why,” makes a huge difference in staying committed, especially when challenges arise.
Why is refocusing on what drives you important enough to make it the first tip? Research shows that the more clearly you understand why a goal matters to you, the more likely you are to achieve it. One study found that participants who connected personally with their goals were more successful in meeting them than those who did not. This was particularly true when participants defined their own goals, rather than following objectives set by others.
Take a moment to dive deeper into what drives you by asking yourself "why" three times. Here’s an example
This exercise helps clarify what really matters to you, making it easier to stay motivated and on track. Try writing down your deeper reasons somewhere visible, like your fridge or mirror, as a daily reminder. Keeping sight of what drives you will help you navigate the holiday season with purpose and resilience.
The holiday season brings busy schedules, special events, and plenty of treats, but sticking to or establishing routines that support your goals can make all the difference. When we keep up with the habits and schedules we’ve built, it becomes easier to make steady progress and see lasting results, even through the most hectic times.
Take a moment to reflect on your routines. Do you have a daily routine that includes movement? How often do you stay active each week? Do you have a morning or evening routine that supports your health? The more intentional you are about maintaining these habits, the easier it becomes to navigate holiday disruptions.
Here are a few ways to keep your routines steady through the season:
By maintaining your routines, you’ll set yourself up for a healthier, happier season. Remember, each small action adds up, making it easier to reach your goals without feeling overwhelmed.
A goal without a plan is just a wish. During the holiday season, it’s easy for health and wellness routines to get pushed aside. By readying yourself, you can stay on track and make this season enjoyable without feeling like you’re losing progress.
Try these tips to increase your readiness:
By staying consistent with your routine, you’ll be more mindful and able to enjoy your favorites without feeling like you’ve fallen off track.
When it comes to navigating holiday meals, using a balanced approach like the plate method can keep you on track without feeling deprived. Reshape your plate to focus on balance, filling half with non-starchy vegetables, a quarter with lean protein, and a quarter with starchy carbs, and adding a small amount of healthy fats.
If you’ve kept up with your routines and prepared yourself for meals and snacks, you’ll be able to approach each with a mindful attitude. As you make your plate, aim to create this balanced setup to help you enjoy the meal while nourishing your body. Here are some tips for making this approach even more effective:
Reshaping your plate at holiday meals is a simple, powerful way to keep feeling your best. And if you’re still hungry, go back for more veggies first. By focusing on balance, you can enjoy your holiday favorites while staying connected to your goals.
During the holidays, it’s easy to fall into the all-or-nothing mindset, especially when it comes to treats and indulgences. But staying mindful, rather than restrictive, can make the season more enjoyable and sustainable. By allowing yourself to enjoy holiday favorites in moderation, you can celebrate without the stress of deprivation or guilt.
Highly restrictive diets often lead to cycles of yo-yo dieting, where we go from avoiding all treats to eventually overindulging. Why does this happen? Think back to when you were a kid and told you couldn’t do something—often, it just made you want it more! The same holds true with food. When we impose strict rules like “no sweets” or “zero sugar,” we tend to focus more on those cravings until we finally give in and overdo it.
Instead of setting strict restrictions, try these approaches:
Mindful eating is different. This approach lets you stay present with your food, appreciating the flavors without the feeling of restriction. So, when that seasonal dessert or favorite dish is calling, enjoy it mindfully and remember that one treat doesn’t undo your progress.
It’s tempting to wait until January 1st to set new goals, but research suggests that starting early can give you a valuable head start. According to a study from the University of Scranton, about 45% of Americans make New Year’s resolutions, but only 8% follow through. However, starting in November or December offers a “practice run” that makes it easier to build momentum going into the new year.
Setting smaller, manageable goals during the holiday season helps you build consistency and establish habits that make January feel like a continuation rather than a restart. Start with a few goals, like eating balanced meals, drinking more water, or going for a daily walk. By January, you’ll have already made positive changes, giving you confidence to continue.
Studies show that accountability is one of the most effective ways to reach goals. A 2015 study published in Obesity found that people with accountability partners lost more weight than those who tried to lose weight on their own. Accountability adds a layer of support and commitment, helping to keep you on track.
Whether it’s a friend, family member, or a coach, sharing your goals with someone can provide the motivation to stay consistent and encourage you through setbacks. At SNH Nutrition & Wellness, our clients benefit from weekly check-ins focused on progress, challenges and wins, daily text and video communication. This accountability allows our clients to stay focused and make meaningful progress, even during challenging times.
A healthy holiday season isn’t about avoiding every temptation or saying “no” to all treats; it’s about finding balance, savoring what you love, and creating lasting habits. Keep your goals in mind, stay consistent, plan ahead, and remember that a healthy lifestyle is not about restriction but about enjoying life with balance and mindfulness.
If you’re ready to start building your momentum now and get ahead, we’d love to help. Book your free nutrition consultation today!
