The holidays are filled with joy, connection, and—let’s be honest—an abundance of food. From Thanksgiving feasts to endless cookie platters, it’s easy to feel like you’re swimming upstream when trying to stay healthy. If you’ve already indulged a little more than you planned (hello, Thanksgiving leftovers!), don’t worry—you’re not alone.
The good news is, the rest of the holiday season doesn’t have to derail your health goals. With a little mindfulness and some simple strategies, you can enjoy the festivities without overindulging. Here’s how to finish the year feeling strong, balanced, and in control.
1. Acknowledge and Reset (No Guilt Zone!)
Overeating happens to the best of us. The key is not letting guilt dictate your next steps. Instead of dwelling on what you ate, focus on how you feel and what your body needs next.
- Drink water to rehydrate and flush out excess sodium or sugar.
- Prioritize a balanced meal with protein, fiber, and healthy fats to stabilize your blood sugar.
- Take a short walk or light exercise to boost your energy and mood.
Each meal is a fresh start—so treat it that way!
2. Have a Game Plan for Social Events
Holiday gatherings are often a landmine of temptation, but having a plan in place can make all the difference.
- Don’t Arrive Starving: Eat a healthy snack beforehand, like Greek yogurt or a handful of nuts.
- Survey Before You Serve: Look at all the options before loading your plate. Choose your favorites and skip the rest.
- Follow the One-Plate Rule: Fill one plate and savor every bite. If you’re still hungry, go for veggies or a small portion of protein.
Remember: You’re there to enjoy the people, not just the food!
3. Watch Out for Liquid Calories
Eggnog, cocktails, and holiday punch can quickly add up in calories and sugar. Limit yourself to one or two drinks and alternate with water or sparkling water with lime. Not only will this help control your intake, but you’ll also stay hydrated and avoid a dreaded hangover.
4. Focus on Nourishment Over Deprivation
Completely restricting yourself from holiday treats can backfire and lead to binging. Instead, give yourself permission to enjoy a few indulgences guilt-free, but balance them with nutrient-dense meals.
For example:
- Pair a sweet treat with a handful of nuts or a slice of turkey for protein.
- Start your day with a protein-packed breakfast, like my Sweet Potato Breakfast Bowl, to curb cravings later.
5. Keep Moving
It’s tempting to stay cozy indoors during the holidays, but staying active helps combat overeating. A brisk walk, a quick 13-minute workout (hello, Taylor Swift-inspired routines!), or even dancing around the living room can make a big difference. Movement not only burns calories but also reduces stress, which is often a trigger for overeating.
6. Practice Mindful Eating
The holidays are a time to savor, so slow down and enjoy your meals.
- Chew thoroughly and put your fork down between bites.
- Pay attention to hunger cues—stop eating when you’re satisfied, not stuffed.
- Take a moment to appreciate the flavors, textures, and smells of your food.
Mindful eating helps you feel more satisfied with smaller portions.
7. Set Small, Realistic Goals
Instead of aiming for perfection, focus on simple, actionable goals. For example:
- Drink 8 glasses of water daily.
- Add one serving of veggies to each meal.
- Walk 20 minutes a day, no matter what.
These small wins add up and keep you motivated through the season.
Remember: Balance Over Perfection
The holidays are about joy and connection, and food is just one part of that equation. A little indulgence is okay—but when paired with mindfulness and balance, you’ll finish the season feeling strong and ready to tackle the new year.
You’ve got this! Let me know in the comments or on Instagram—what’s your go-to tip for staying healthy during the holidays? Let’s finish this year strong together!
