Staying on Track as the Holidays Ramp Up
If you’ve already said, “I’ll get back on track next week,” you’re not alone. The next two months have a way of throwing everyone off balance. Travel, family gatherings, endless snacks, and a calendar full of events can easily push even the most disciplined routines aside. Suddenly, your sleep is off, your energy feels low, and you’re craving sugar like it’s oxygen.
Here’s the truth: you didn’t fail. You’re human. The holidays challenge every system that keeps you regulated - your hormones, your circadian rhythm, your stress response, and even your gut. Getting back on track isn’t about “starting over” on Monday or waiting until January 1st. It’s a practice of re-centering every day, one decision at a time.
Why This Season Feels Tougher
Physiologically, your body doesn’t love chaos. When you eat big meals, skimp on sleep, and drink more than usual, your hunger hormones (ghrelin and leptin) start to misfire. Ghrelin rises, making you hungrier, while leptin (the hormone that signals fullness) becomes less effective. Add holiday foods high in sugar and refined carbs, and your brain’s reward center lights up, driving you to reach for more.
Pair that with disrupted routines, higher stress, and less movement, and it’s no wonder your energy dips and cravings spike. This isn’t a lack of willpower. It’s biology reacting to a perfect storm. The solution isn’t restriction. It’s structure. Small, consistent anchors that remind your body what “normal” feels like.
A Simple Plan for the Next Few Weeks
1. Pick Treats on Purpose
You don’t need to avoid dessert. You need to choose it intentionally. Decide which foods are worth it, savor them, and stop when satisfaction hits. When you plan your indulgences, you regain control instead of feeling reactive.
2. Move On After Each Meal
No guilt, no punishment workouts. A single meal doesn’t define your health, but how you respond afterward does. The next choice - your next meal, your next walk, your next glass of water is what resets your physiology.
3. Keep Regular Meals Fiber-Forward
Don’t skip meals to “save calories.” It backfires. Regular, balanced meals stabilize your blood sugar and keep cravings in check. Focus on fiber-rich foods (vegetables, fruit, beans, lentils, oats, quinoa) and pair them with lean protein and healthy fats. This combination keeps you full and reduces the blood sugar swings that fuel overeating.
4. Hydrate Early and Often
Mild dehydration mimics fatigue and hunger. Start your morning with a tall glass of water before your coffee. Carry a bottle throughout the day. Add a squeeze of citrus or a pinch of electrolytes if that helps. Hydration also supports digestion and energy levels when you’re eating richer foods.
5. Alcohol With a Plan
You can absolutely enjoy a drink, just make it strategic. Alcohol disrupts sleep and increases appetite, especially for salty and sugary foods. Alternate each drink with water, and decide in advance when you’ll stop. The next morning, your metabolism and mood will thank you.
6. Try a Consistent Overnight Fast
A gentle 12–14 hour overnight fast can help regulate appetite hormones and improve insulin sensitivity. This doesn’t mean skipping breakfast. It simply gives your digestive system a break. Finish dinner around 7 p.m. and aim for breakfast between 7–9 a.m. It’s less about restriction and more about rhythm.
7. Walk After Meals
A 10–15 minute walk after eating lowers blood sugar, aids digestion, and reduces the post-meal slump. It’s one of the simplest, most effective habits you can add during the holidays. Walk the block with family, or take a quiet solo stroll to decompress.
8. Lift Something Twice a Week
Strength training is your secret weapon during the holidays. It preserves muscle, keeps metabolism steady, and boosts insulin sensitivity. You don’t even need a gym! Bodyweight movements like squats, lunges, and pushups are enough. Think of it as maintenance mode, not all-or-nothing.
9. Reduce Decision Fatigue
When life feels busy, simplify. Choose one breakfast and one lunch you can repeat without thought. I love Greek yogurt with fruit or an easy protein bowl. The fewer choices you have to make, the easier it is to stay on track.
10. Keep the Joy and the Boundaries
Enjoy the food, the company, the laughter. Eat the special things you love and skip what’s just there. Mindful indulgence allows you to stay connected to both your body and the moment.
Remember…
You don’t need to “undo” anything. You just need to realign. Health is built in the in-between moments. The choices you make after the party, not during it. Focus on the habits that actually move the needle: protein, fiber, hydration, strength, sleep, and stress management. Be consistent enough to steady your system, but flexible enough to live your life. Come January, you’ll thank yourself for not starting over because you never stopped!