How to Navigate the Holiday Season While Staying Healthy

It’s beginning to look and feel like the holiday season is upon us! The holiday season can a time of joy, togetherness, and indulgence—but it can also bring challenges when it comes to maintaining health and wellness. It can also be stressful and emotional which can bring on the urge to use food as a coping mechanism. Between office parties, family feasts, and endless desserts, it's easy to lose sight of your nutrition and fitness goals. It’s even easier to wake up on New Year’s day wondering where the extra 5-10 pounds came from! However, a healthy holiday doesn’t have to mean deprivation. It’s about finding balance, staying mindful, and prioritizing habits that help you feel your best while still enjoying the festivities.

With some simple strategies, you can celebrate fully without sacrificing your health. Here’s how to thrive during the holidays while keeping your wellness goals intact.

1. Prioritize Balanced Meals

Before attending parties or indulging in holiday feasts, eat a balanced meal with protein, fiber, and healthy fats. I know that many of us will not eat much before a big event to allow ourselves the ability to indulge but this can lead to overeating and even bingeing. If you eat a little balanced meal or snack you will stabilize blood sugar levels and reduce cravings for high-sugar treats. No matter what, starting your day with a protein-rich breakfast sets a solid foundation for healthier choices later.

2. Stay Hydrated

If we go out to parties and get-togethers, there is likely going to be drinking! When we drink a few alcoholic beverages, we can get a little dehydrated! Dehydration can often be mistaken for hunger, leading to overeating. Aim to drink at least 8 glasses of water daily. If you're enjoying holiday cocktails, match each drink with a glass of water to stay hydrated and reduce calorie intake.

3. Keep Moving

It’s looking a little white and it’s a little chilly outside but in order to stick with your goals, don’t give up on moving your body! Make movement a priority. Whether it’s a morning walk, a family hike, or a quick at-home workout, staying active helps reduce stress and supports digestion after heavy meals. Bonus: exercise can boost mood during the darker, colder months.

4. Practice Mindful Eating

Holidays are about savoring moments—and meals. One of my favorite tips for anytime of the year is to slow down, chew thoroughly, and truly enjoy each bite of the special meals and treats you get this season. This mindful approach prevents overeating and enhances digestion, making it easier to indulge in moderation. If you are faced with a buffet or are at a mix and mingle party where there is no meal, just appetizers, be sure to stand away from the food, fill you plate once and mingle away from the food table to prevent mindlessly snacking all night long!

5. Set Realistic Goals

Rather than aiming for perfection, set attainable health goals for the season. It can be difficult to lose weight and not feel restricted so focus on maintaining your current weight, staying active, and enjoying treats in moderation without guilt. This realistic approach prevents burnout and keeps you motivated. Remember, just because you eat some of these treats during the holidays only, doesn’t mean you have to gorge on them!

Enjoy the Season Without Sacrificing Your Wellness

Staying healthy during the holidays doesn’t mean you can’t enjoy the festivities. By planning ahead and maintaining balance, you can celebrate without derailing your health goals. If you find yourself struggling, if you are worrying about how you are going to stay accountable or if you already know you want to throw caution to the wind and start fresh in 2025, we can help! At No Shoes Nutrition we are here to support you in reaching your health and wellness goals. We custom make your nutrition program to match your likes, dislikes and lifestyle. We work with people one on one or in groups and we have a new group program starting in January 2025 so reach out for a free consultation to learn more!

References:

1. Harvard T.H. Chan School of Public Health - Healthy Eating Tips

2. Mayo Clinic - Mindful Eating Strategies

3. American Heart Association - Tips for Staying Active During the Holidays