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How to Adjust Your Daily Regimens for the Holiday Season and Stay on Track With Your Health and Self-Care Goals

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Goals!! If you are like me, you managed to sneak by the Halloween season with just a couple of mini-sized chocolate bars and no real hardcore candy. Okay, I snuck a few cups of Halloween egg nog too, but overall, I was in control of what I ate. 

But when it comes to your favorite holiday foods and desserts made by various family members, that plate is a little harder to pass by. The holidays are a time for celebration. It is also a time to indulge in all of the delicious food and drink that we’ve been waiting all year long to enjoy!

For many of us, this will be the first holiday season together with your entire family since Covid started.  This alone makes the temptation to scarf down as many of grandma’s cookies, pies, and other holiday goodies huge. 

The holidays can be hard on your waistline.

Luckily you cannot ruin your entire weight loss or well-being journey up in a week or less.  If you plan for fun, food, family, and fun ahead of time you can set yourself up for success in returning home with zero to a few extra pounds as a result of your holiday plans.

How Can You Prevent Gaining Weight?

It is a common belief that gaining weight around the holidays is inevitable. But really, if you re-frame the whole thing, you may actually reap benefits from all this extra food you’re getting.

There is no reason to deny yourself the pleasure of a great holiday meal with your family and friends.  There are more than a couple of things you can do to prepare yourself for holiday eating and fun.

Post-Holiday Rebound Tips:

Calm Down

Holidays have the ability to relax the body and mind so much that we become overly indulged in consumable goods.  The idea here is to stay focused on containing this vibe to the time you are spending on holiday with your family. 

Don’t let that translate into your day-to-day eating habits, though!

Get back on track with your nutrition and focus on:

  1. Animal products
  2. Grains and root crops
  3. Vegetables
  4. Fruits

Eat just enough to feel properly satiated and avoid binging and overeating if you can while enjoying the holidays.  You can also allow for binging if you are very specific with what you want to eat and you set a limit. 

Time your binge for a day when you know that you will be very active and on your feet with the family.  Whether it is a snowball fight, holiday activities, or simply walking for hours through malls and shopping centers on Black Friday – walk those calories back off.

Use That Energy

Once you’re back on track with a consistent meal plan, you should also consider putting the nutrients from that food to work.  How long has it been since you have been to the gym or have done any workouts?

Get more active, lift some weights, run a few miles, stretch and mobilize!  Yes, your body will try to convince you to relax for a few more days. Eating good food and spending time in the gym is an investment in your body composition.  The faster you get back on the horse after the holidays the faster you can return to your usual daily regimen.  Once your body is done burning through any extra energy you built up from the holidays, you will begin to feel normal again.  The trick is jumping right back in without waiting.

Increase Protein and Quality Fat

Feeling full because you have eaten a high-quality meal is very important when it comes to weight control.  When you feel full, it won’t matter if a mouth-watering cake is sitting in front of you.  You will not want to eat any of it.

Protein and high-quality fats are your best friends in making this transition happen.  This is a strategy that you can use during the holidays or after the holidays in getting back to your normal eating habits.

When you know you will feel full, it helps you to focus on getting the nutrition that you need during your eating window. Eating a protein and fat-rich meal as your last meal of the day will prevent you from seeking extra food during the evening hours.

Focus On The Long Term

One of the most important factors is to remember that a little slip during the holidays won’t have a big impact on long-term progress if you don’t let it.

Swipe away the feeling of guilt from your mind and focus on the important things for your shape and performance – Training well, eating well and sleeping well.

Stay Disciplined

Focusing on the long-term, bigger picture of your physical development, you may come to realize that motivation is usually short-lived.

Especially after the holidays are over, people start setting goals like “new year resolutions”.  They are generally accompanied by a spike of motivation that doesn’t really last long. 

Instead of seeking motivation to do what you have to do, develop discipline and accept that fitness is about establishing a consistent set of body-nurturing habits.


After the holidays are over and it’s time to get back on track with your diet.  You can do this by making small changes, like following a meal plan or starting an exercise program.

If you need some help coming up with these plans, we have resources that will guide you through the process of getting into shape after holiday binging.

We also offer high-quality nutrition coaching content as well as fitness training content for those who want professional guidance from experts in the field.

Use the search function on our site to find the content that you need.  We have hundreds of resources available to you!  Also, consider purchasing a membership that will give you access to even more resources and professional help!

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Written by Daily Regimens

We are the virtual wellness and accountability coach team here at Daily Regimens!

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