The Holidays are here. It’s time for that celebratory marathon that goes from Thanksgiving to New Years and includes so many parties and gatherings in between. It’s this exact time of year when many people give up on their weight loss journey. And it’s hard to blame anyone when there are so many opportunities for indulgence for 30-plus days.
However, the professional providers at Longstreet Clinic’s Center for Weight Management want you to know that just because the holidays are here does not mean that you will give back all your hard-earned weight losses of the rest of 2025. In fact, there are several, simple steps that you can take to avoid expanding your waistline – and even continue to lose weight if you are trying to do so.
With that in mind, here’s 15 things our providers recommend you do to navigate the holidays in a healthy manner. Just follow the tips below and there’s no need to enter 2026 feeling guilty about the end of 2025 and feeling like you have to start all over again.
1. Have the Right Mindset
Yes, the holidays seem like a giant, month-long eating bonanza. But the reality is that, for most people, it’s 3 meals. And it’s OK to indulge yourself for 3 meals – if you can stick to doing so for just those 3 meals. Approach it like this and you’ll be in much better shape than using those 3 meals as an excuse to indulge in everything else. Remember that being around family and friends is the most important part of the Holidays. Yes, food is part of the tradition, but it doesn’t have to be the main focus.
2. Know When to Step Back
People who are trying to lose weight often have a calorie count in mind for their meals – and that’s not always easy to stick to during the holidays. However, eating above your calorie count for one meal doesn’t have to ruin your progress. Because if you over-indulge for 1 meal, you can go right back to your diet plan the next day. The trick is keeping it to the odd meal and not making it a habit for the entirety of December!
3. Avoid the Break Room!
Office break rooms are notorious at this time of year. Everyone seems to bring in something sweet and/or salty to snack on, and it’s easy to let those snacks destroy your diet. Just know that you do not need to eat all the sweet snacks and catered lunches that are brought into your workplace. Make a plan for yourself and commit to being moderate with a sweet snack or a high calorie holiday meal. If you’re tempted or feel hungry, drink a glass of water, step outside for a second, or bring something healthy in for you snack on.
4. Stay Active
Maintain your exercise routine during the holidays. As it gets dark earlier, choose indoor exercises. If your main source of movement is walking outside and you don’t feel safe outside in the dark, you can use a treadmill, bicycle, or elliptical machine. Branch out and take classes at a gym or go on Youtube and do an exercise video at home. Even if you don’t like to exercise, be active. Take the stairs at work, or park further away from the store so you get some extra steps in. Try to avoid being sedentary for too long.
5. Fill Your Plate – And Eat – Wisely
There is a method to eating at any holiday party that can help you stay healthy and keep your calories in relative check. Fill 75% of your plate with protein and vegetables (for example, turkey/ham and steamed green beans). You can put carbohydrates (potatoes, stuffing/dressing, rice, pasta, etc.) on the remaining 25%. And when you do eat what’s on that plate, do it in a deliberate manner: Eat your protein and vegetables first and eat your carbohydrates last. This will help you eat less of the Carbohydrates. Also, try not to eat bread if you are eating other carbohydrates like potatoes, stuffing/dressing, corn bread/souffle.
6. Keep Things in (Pro)portion
Think about it, when you’re trying to lose weight any other time of year, do you fill your plate like you would at a Christmas dinner? Nope. So, don’t make an exception now. Over-eating is a big part of weight gain. If you’ve already been losing weight, you should know what’s healthy for you. Stick to those amounts now. And if you find yourself tempted to go back for seconds, exercise as much willpower as you have and wait 10-15 minutes before going back. This pause will give your body time to produce the hormones it uses to signal to your brain if you’re truly still hungry.
7. Use a Smaller Plate
When you get to the start of a buffet line, there’s probably going to be a huge plate sitting there ready for you. When that happens, look around for something smaller and use it instead. Research shows that people eat more when their plate is larger, so you can keep yourself in check by giving yourself limited space.
8. Get the Fiber In
If there are any dishes that include vegetables, fruits, legumes, whole grains, nuts, and/or seeds, make sure to add these to your plate. Fiber goes a long way toward making you feel full, and studies show that fiber even reduces your calorie intake. We know that many holiday foods are fiber free, but know that when you find it, fiber is a powerful ally in your quest to keep the weight off.
9. Limit the Sweets
This one is hard – especially at this time of year. But you must know that sugar is just about enemy No. 1 when it comes to losing and keeping weight off. So, that means trying your absolute best to avoid desserts when at all possible. We know completely swearing off sweets may be asking too much this time of year, so save your sweet tooth for your absolute favorites and only have 1 serving. We also advise you to savor them when you do get them. Chew them and swallow slowly. It will actually help you enjoy them more.
10. Try Not to Drink Your Calories
This is a common refrain for anyone trying to lose weight at any time of year – so it also holds sway during the holidays. Unfortunately, the temptations for calorie-laden beverages are often increased during the holidays. Sodas, hot chocolate, and all kinds of additives you can put in your coffee or tea are loaded with sugar and syrups. And that’s to say nothing of the beers, wines, and cocktails typically served at parties. Try your absolute best to avoid all of the above, because these do nothing to fill you up and everything to add to your waistline.
11. Be Mindful of Stress
Stress is everywhere in our lives, and it is often, unfortunately, a major part of the holidays. Worrying about serving the right food, getting the right gift, or making sure everyone gets along can take it out of you – and even affect your weight health. That’s because stress can trigger your body to produce a hormone called cortisol, which increases the body’s desire for sugary, fatty foods, slows your metabolism, and disrupts your sleep. Cortisol also sends signals to your body that it needs to store fat and therefore, energy is drawn out of soft tissue or muscle and stored as fat. So, if you’re feeling stressed out, address it. Whatever you do, don’t let stress get the better of you over the holidays.
12. Get a Full Night’s Sleep
Proper, deep sleep is critical to healthy living any time of year – even more so during the holidays. Proper sleep allows your body to reset and process your day. A lack of sleep, on the other hand, will increase your stress/cortisol levels. It also leads to poor decision making and wreak havoc on other parts of your life. You should aim for seven-and-a-half to nine restful hours of sleep each night.
13. Make Your Recipes Healthier
You can lower the calorie content of many recipes in surprisingly simple ways that do not drastically alter the flavors of your favorite holiday foods. For instance, when baking replace butter with applesauce, mashed banana, or pumpkin puree. Or use a lower-calorie substance such as stevia, erythritol, or xylitol instead of sugar. Instead of cooking with butter, use more herbs and spices – and avoid frying foods whenever possible. You can also replace high calorie dairy ingredients like cream cheese, sour cream, and mayo with Greek yogurt.
14. Check In With Yourself Regularly
If you’re already trying to lose weight, you should be tracking your numbers in a fairly regular pattern anyway – and you shouldn’t slack off just because it’s the holidays. So, please maintain that vigilance over the next 30 or so days. That means looking at the scale – even if you over-indulge the night before. Maintain your routine, and you’ll feel a better sense of control and understand if you’re slipping in your quest to lose and keep weight off. Recognizing that fact early will help you to correct any gains easier than giving up on tracking your weight and health during this time of year.
15. Give Yourself Grace
The holidays can be hard – even for people who are not worried about losing or keeping weight off. So, don’t get angry at yourself if you have a setback. It’s OK not to be a robot. Do the best you can when you can and don’t freak out if you can’t be perfect. Be honest with yourself and keep your goals in mind, but panicking when you can’t be perfect often leads to a sense of failure, an emotion that typically leads to bad outcomes – including giving up. Do the best you can each day, and the rest will take care of itself.
Have a Delicious, Healthy Holiday
When it comes to your holiday menu, it’s important to know some healthier recipes – that also taste great. For instance, this healthy sweet potato casserole not only gives you all the warm, sweet, heartiness that we all love, but it also delivers incredible flavor at a fraction of the calories and fats that are typical for the more traditional version of the dish.
The result is that you can feel like you’re indulging while enjoying the fact that this dish won’t break your diet or increase your waistline, as you savor sweet potatoes, spiced with cinnamon and nutmeg, and a few Georgia pecans.
So, make this wonderful recipe – as published by Cook the Story with Christine Pittman – a part of your holiday meal tradition. Your health and your tastebuds will thank you for it.
