How To Enjoy The Holidays

Without Going Off The Rails

In Your Weight-Loss Program

1. Decide Your “Non-Negotiables” Before the Holidays Start

Pick 2–3 simple behaviors you refuse to compromise on, no matter what.
Examples: a daily walk, no sugary drinks, a minimum of 3 servings of vegetables, no eating after 8 pm. When your brain knows the rules ahead of time, it’s much easier to stick to them when you’re tired, stressed, or surrounded by temptation.

2. Use a Simple Plate Strategy at Every Holiday Meal

Instead of counting calories, use your eyes:

• ½ plate non-starchy veggies (salad, green beans, roasted veggies, Brussels sprouts, etc.)

• ¼ plate starchy veggies / whole grains (potatoes, sweet potatoes, stuffing, corn, etc.)

• ¼ plate protein – like turkey or other main dish (aim for more lean meat, less skin and gravy), plus a small space for your favorite treat.

Start with the veggies and other real foods first and eat slowly. You’ll still enjoy the turkey and the holiday favorites, but you’ll usually want less of the heavy stuff.

3. One Plate, One Dessert Rule

Tell yourself: “I can have anything I truly want, but I’m doing one plate and one dessert.”
No grazing, no picking all afternoon, no going back for “one more little spoonful.” For dessert, try the “3-bite rule”: take 3 slow, mindful bites of your favorite treat, really taste it, and then stop. You get the pleasure without the food hangover.

4. Move Your Body Every Single Day (No Zero Days)

The holidays are when people say they’re “too busy to exercise.” In reality, this is when movement matters most.
Commit to at least 10–20 minutes of walking every day, no matter where you are. If you can do more, great. If all you can do is a lap around the block after dinner, do that. The rule is: no zero-movement days.

5. Bring the Dish That Has Your Back

Don’t leave your health up to whatever happens to be on the table. Wherever you go, bring at least one dish that is fully aligned with how you want to eat (a big salad, roasted veggies, a bean or veggie side, a colorful fruit platter, etc.).
That way, even if everything else is covered in butter, sugar, or cheese, you know there’s at least one thing you can fill up on that supports your goals.

6. Plan Your “Red Zone” Situations in Advance

Think about where you’re most likely to overdo it:

• The dessert table at a party

• Standing in the kitchen picking at leftovers

• Late-night snacking after everyone goes to bed

Decide ahead of time exactly what you’ll do in those moments. Example: “If I feel pulled toward the dessert table again, I’ll make a cup of tea and step outside for 5 minutes,” or “If I want a second plate, I’ll wait 20 minutes first and check if I’m actually hungry.”

7. Use a 60-Second Pause Before You Eat Off-Plan

Urges hit fast. Before you grab that extra slice or start picking at the leftovers, practice: Pause – Breathe – Decide.

• Pause for 60 seconds

• Take 5 slow breaths

• Ask: “Will this move me toward the version of me I’m becoming, or away from it?”

If the answer is “away,” lovingly put it down. If you still choose to have it, at least you’re doing it consciously, not on autopilot.

8. Protect Your Sleep and Your Stress Level

Overeating isn’t just about food – it’s about exhaustion and stress.

• Say no to events that drain you

• Leave earlier instead of staying late and snacking

• Set a “bedtime alarm” to remind you when to start winding down

When you’re rested, you make better choices, have more willpower, and feel less “screw it” around food.

9. Drop the “All-or-Nothing” Holiday Mindset

The most dangerous thought of the season is: “I’ve already blown it. I’ll start again in January.”
One heavy meal does not ruin your progress. What matters is the pattern, not a single day. Focus on “better” instead of “perfect” — the next meal, the next walk, the next small choice. You can enjoy the holidays and still take care of your future self.

10. Have a Simple “Oops Recovery Plan” Ready

Assume there will be a day you eat more than you planned. That doesn’t make you a failure; it makes you human.
Your recovery plan might look like:

• Lots of water and an early-to-bed night

• A gentle walk the next day

• Extra veggies and no added sugar the following 24 hours

Most importantly: no guilt, no shame, no “I blew it.” Just notice what happened, learn from it, and step right back into your next healthy choice.