The holidays are here, and with them come endless parties, rich food, and flowing drinks. If maintaining your weight and staying in shape are on your wish list this season, a bit of planning and intention will go a long way.
It takes determination, motivation, and self-discipline to get through the next few weeks without overdoing it, especially when the people around you are not following the same lifestyle.
If you stay committed and use some simple strategies, you’ll hit January feeling proud, not panicked.
1. Schedule your training wisely
Be as intentional with your workouts as you are with your indulgences. Plan your training schedule around big holiday meals so you can actually use that turkey, stuffing, and extra carbs as fuel and to replenish your muscles.
Strength training before or shortly after a large meal is a smart move, because you’ll put those extra calories to good use instead of storing them. Remember, food is fuel, and your workouts are the perfect place to spend that energy.
2. Prepare and plan ahead
Holiday treats may multiply in December, but that doesn’t mean your regular meal prep should disappear. Even if your schedule is busier, planning your weekly menu on Sunday will keep you grounded and far less likely to grab whatever is in front of you.
You don’t have to skip every treat; simply anchor your week with a solid meal plan so the cookies and cakes stay occasional, not automatic. A bit of structure makes it easier to enjoy a few favourites without feeling like things are spiralling.
3. Don’t drink your calories
Liquid calories add up quickly and often leave you hungrier, not more satisfied. For example, one cup of traditional eggnog can easily hit around 300 calories and contains a hefty amount of fat, which is an easy way to overshoot your daily intake.
Around the holidays, choose whether you’d rather enjoy a rich meal or dessert instead of a high-calorie alcoholic drink, and then opt for lighter beverages. Go for options like a vodka soda with lime, a dry white wine, or a low-sugar vodka cranberry so each drink lands closer to 100–130 calories instead of 300–400.
4. Prioritize special holiday treats
You absolutely should enjoy the holidays, but be selective about what you say yes to. Instead of grabbing every random baked good that shows up at the office or on the buffet, choose the seasonal treats you truly love and look forward to.
For example, if gingerbread cookies or a cinnamon–nutmeg cake are your favourites, enjoy those and skip the basic chips or chocolate chip cookies you can get any time of year. By focusing on “once-a-year” foods, you’ll feel more satisfied and likely consume fewer extra calories overall.
5. Choose full-body workouts when time is tight
If your schedule is unpredictable, a strict body-part split can quickly fall apart and leave you tempted to “start fresh in January.” Instead of abandoning your routine when you miss a back-and-biceps day or a leg day, switch to full-body workouts or at-home bodyweight circuits for a few weeks.
Full-body sessions help you train more muscles in less time and maintain your fitness until life slows down again. Add supersets and short cardio bursts to keep your heart rate up and make each workout challenging and efficient.