Tips for Maintaining Healthy Habits During the Holidays Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Weight Management Eat Well Strategies Tips for Maintaining Healthy Habits During the Holidays By Rachel MacPherson, BA, CPT Rachel MacPherson, BA, CPT Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Montreal. Learn about our editorial process Published on November 10, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Jonathan Valdez, RDN, CDCES, CPT Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Medical Review Board Print Verywell / Zoe Hansen Table of Contents View All Table of Contents Plan Ahead Communicate Your Commitments Avoid All or Nothing Mindsets Eat Mindfully Get Active Together Prepare Nutrient-Dense Dishes Prioritize Sleep Take Time to De-Stress The holidays are a busy time of year, packed with festive meals, family commitments, and additional fun outings. This extra hustle and bustle can make it difficult to maintain your fitness and nutrition goals—but that doesn't mean it's impossible. After all, repetitive behaviors done consistently are easier to maintain than ones you do sporadically. That said, taking some time to relax and wind down is perfectly acceptable during the holidays (or any other time you need a break) as well. But if your goal is to stick to the plan you have in place, here are some tips to help you maintain that commitment for yourself. Plan Ahead Planning ahead is your first defense in the effort to maintain your fitness and nutrition goals, whatever those goals may be. Here are some examples of things you can pre-plan to stay on track. Make an activity agenda: Work in a recovery week from your exercise routine—either plan to take the week off or incorporate lighter activities such as bodyweight or resistance band exercises. Prioritize nutrients: Eating something that is nutrient-rich and filling prior to a big meal is an excellent way to stick to your nutrition goals. Avoid skipping meals particularly breakfast: Forgetting to eat is common around the holidays, but can lead to drops in blood sugar that cause intense hunger, stress, and sleep issues. Make sure you eat consistently. Plan your plate: Dish up nutrient-rich foods like fruits and vegetables first, then adding whole grains and lean protein. This will help make sure you don't forget these feel-good foods. Do You Really Not Have Any Time to Exercise? Communicate Your Commitments Talking to your friends and family members about your commitments will help you avoid awkward questions and conversations about your choices. Remember that your health is personal and how you choose to eat and move your body is no one’s business but your own. Preparing your friends and family ahead of time helps them be more supportive. They may even offer to join you! Do not be afraid to ask for their encouragement and assistance. How to Deal With Unsolicited Comments About Diet This Holiday Season Remember It s Not All or Nothing A common pitfall is the belief that health and fitness goals are all-or-nothing. Do not fall into the trap of believing you have failed if you didn't stick to your game plan perfectly. When this happens, you may end up forgoing your goals altogether and then later regret your decision. A healthier mindset focuses on long-term, sustainable health. This doesn't mean perfection, this means making adjustments as seasons (and holidays!) require. Eat Mindfully Eating mindfully may help you enjoy your food more. When you are eating, slow down and try to focus on the taste, smell, and textures of the food. If your holiday meal is spent with people you love, this also allows you to savor their company and live in the moment. Even if you slow down and prioritize enjoying your food in a mindful manner, it takes time for your brain to tell you you’re full. It's OK to wait a little bit in between helpings—just to get a more accurate read on what your body is asking for. Even 10 minutes can help provide insight as to how hungry (or how full!) you are. Listen to these natural signals your body will send! How to Practice Mindful Eating at Thanksgiving Get Active Together Encourage others and boost your movement during the holidays by participating in activities that get your heart pumping as a group. Plan to go for an after-dinner walk, sign up for a holiday race together, or play with the kids outdoors. Some families enjoy a football match or soccer game in the backyard during the holidays. You could even initiate an active game of Simon Says or plan a trip to the local swimming pool or ice rink. Centering some of your social time around getting active will build lasting memories and give everyone a healthy endorphin boost. 5 Tips for a Healthy Thanksgiving Prepare Nutrient-Dense Dishes A simple way to manage your food choices is to bring or prepare nutritious dishes to share. High volume, nutrient-dense foods will provide vitamins and minerals while keeping you feeling full. Nutritious Recipes to Try Here are some recipes to try: Herbed Farro Salad Roasted Carrots with Orange and Herbs Pear, Grape, and Feta Salad Easy Spinach Casserole Prioritize Sleep Sleep is paramount when it comes to maintaining the rest of your healthy habits. When sleep is lacking, other decisions become more challenging, such as making wise choices, not to mention the reduced energy you will have for being active. The National Sleep Foundation recommends getting 7 to 9 hours of sleep per night, even during the holidays. Doing so will help reduce stress and keep you healthy in more ways than one. Vigorous Exercise May Improve Deep Sleep, Study Finds Take Time to De-Stress Let’s face it, the holidays can be stressful. Taking time for yourself is not a selfish act. Self-care will help you treat others and yourself better, and you will likely be able to make more rational decisions when you are not feeling stressed out. Try exercising, meditating, taking a warm bath, or going for a walk. You also could reduce the pressure of gift-giving and do a white elephant gift exchange or plan a family outing in lieu of gifts. Letting others know that you need some time for yourself is perfectly reasonable. Explain that you will feel much better after some time to de-stress and offer to participate in a social activity once you return. A Word From Verywell The holidays are a time to break free of the regular day-to-day grind and enjoy yourself. However, it is still possible to maintain some of your nutrition and fitness goals so that you can feel your best. Managing stress, staying active, sleeping, and eating nutrient-dense dishes will help you make the most out of your holiday season. Incorporating strategies to prioritize these habits is a form of self-care. And what’s more—you will be a good role model for your friends and family. How to Not Lose Your Fitness If You Take a Short Break From Exercise 4 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. van der Weiden A, Benjamins J, Gillebaart M, Ybema JF, de Ridder D. How to form good habits? A longitudinal field study on the role of self-control in habit formation. Front Psychol. 2020;11:560. doi:10.3389/fpsyg.2020.00560 Gwin JA, Leidy HJ. Breakfast consumption augments appetite, eating behavior, and exploratory markers of sleep quality compared with skipping breakfast in healthy young adults. Current Developments in Nutrition. 2018;2(11). doi:10.1093/cdn/nzy074 Greer SM, Goldstein AN, Walker MP. The impact of sleep deprivation on food desire in the human brain. Nat Commun. 2013;4:2259. doi:10.1038/ncomms3259 Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, DonCarlos L, Hazen N, Herman J, Katz ES, Kheirandish-Gozal L, Neubauer DN, O'Donnell AE, Ohayon M, Peever J, Rawding R, Sachdeva RC, Setters B, Vitiello MV, Ware JC, Adams Hillard PJ. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. 2015 Mar;1(1):40-43. doi:10.1016/j.sleh.2014.12.010 PMID:29073412 Additional Reading Wehling H, Lusher JM. Cognitive and emotional influences on eating behaviour: a qualitative perspective. Nutr Metab Insights. 2019;12:117863881985593. doi:10.1177%2F1178638819855936 By Rachel MacPherson, BA, CPT Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Montreal. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles How to Make Your Home Cardio Workout Worthwhile 8 Evidence-Based Reasons Why You Should Take a Lunch Break Best Online Nutritionists of 2022 5 Tips for a Healthy Thanksgiving Pre-Wedding Weight Management Plan for the Bride-to-Be 8 Ways to Trade Your Diet for Sustainable Nutrition Habits Running Advice for Overweight Runners What Is the Noom Diet and Can It Help You Lose Weight? 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