The holidays are a whirlwind. Between the hectic schedules, endless parties, and more food than you can imagine (rich, indulgent food, no less!), it’s easy to feel overwhelmed—especially if you’re trying to be more mindful or get healthier. But don’t worry, I’ve got you covered! I’ve helped countless nutrition clients navigate these challenges, and now I’m here to help you survive the holiday season with as little stress as possible. Here are some tried-and-true tips:
1. Forget “On Track” Thinking
You’re not a train or a wagon, so stop trying to stay “on track.” You’re a human being, and perfection just isn’t in the cards—and that’s totally fine. The pressure to stay “on track” can be a major source of frustration and stress. So instead of freaking out over that slice of pie, let’s reframe the situation:
– If you’re 15 minutes late for work, do you quit your job?
– If you get a flat tire, do you sell your car?
Of course not. So why beat yourself up over one indulgent treat? You didn’t fail—you lived!
2. Make a Plan (Any Plan)
Even if your plan is to eat whatever you want and get back to your routine tomorrow, that’s okay. Just mentally prepare and own it. If you’d rather have a more structured approach, try:
– Loading up on veggies and protein first
– Sampling small portions of multiple desserts if you want to try them all
– Choosing water over soda or wine
– Eating slowly to avoid overeating
– Staying away from the food table – dish up and walk away
– Focusing on the people instead of the food – that’s what the holidays are supposed to be about anyway. Spending time with the people you love
3. Move a Little
I want to preface this that you should throw away the – “well i’ll eat 1200 calories in just dinner alone, so I need to burn that many” thought process. That can be dangerous. Please do not do that!
BUT! Moving is good.
You don’t need to run a 5k turkey trot or do an intense workout. A walk with the family, a quick 20-minute HIIT session from YouTube, or even dancing in the kitchen while you cook all count. Research supports a leisurely walk after meals to help digestion. Key is leisure though! Don’t go too quick.
The goal is to move, not to torture yourself!
4. Hydrate Like a Pro
Water is your friend, especially during the holidays. It helps you feel fuller and keeps you hydrated, balancing out some of those indulgent foods. Aim for about half your body weight in ounces of water daily, whether you get it in before or throughout the day.
5. Skip the Scale for a Few Days
Don’t bother weighing yourself right after indulging. Holiday meals are often salty, causing temporary water retention, so the number on the scale will likely go up. Meaning it’s not inherently increased body fat—it’s just water weight, and it’ll come back down soon. Trust me, you didn’t gain 5 pounds overnight. The amount of food you would have to consume to do so would probably explode your stomach first.
6. It’s Just One Day
Remember, it’s one meal, one day—nothing more. You’re not going to undo all your progress or magically gain 10 pounds of fat. Breathe, relax, and enjoy the holiday. You’ve got 364 other days to balance things out!
There you have it—six of my go-to tips for surviving the holidays without stressing. My favorite? Tip #6: It’s just one day. Even if you’ve got multiple events like Friendsgiving or your partner’s family dinner, take it one day at a time.
I get it, though—holidays can stir up all kinds of emotions, good or bad, and that’s totally valid. Just do your best, take a deep breath, and remember, you’re doing great. Happy Holidays!
