We are very close to Christmas week and for most two weeks of holidays, or at least a more relaxed work schedule. This is traditionally the worst weeks of the year for all things health & fitness. However, there are a few things you can do to ensure you still enjoy the period yet minimise the downsides. Things I suggest would include –
–Miss Meals – If you are going to be eating at all different times of the day during the holidays then where possible look to miss a meal. If you were drinking until late you do not need breakfast, if you snacked on food all morning then miss lunch, or if you find yourself feeling stuffed by 5pm just do not eat until the next day.
–Drink water – It is basic advice but it works, if you drink a fair bit of water during the day then you will be less inclined to eat so much food. While you should drink before meals, DO NOT drink during the food, as it increases speed of eating.
–Eat Protein – While traditional Christmas day food does have protein, holiday eating is characterised by eating chocolates and other foods that do not contain much of it. If this is the case, just add in a protein source in some form, even if just on its own rather than alongside the other foods. This will fill you up so you eat less without even trying.
–Move and move some more – If you are off work then there is a huge opportunity to move a lot. if you use steps then look to put in a big chunk each day by walking. If you are a runner or have some gym equipment then you can exercise daily to counteract some of the overeating. When you exercise, you will also change how you feel and this may reduce your food intake. For weight training, then you do optimise results if you have been overeating so it is good to take advantage of this.
–Know that Christmas foods are now all year – A lot of overeating is because you feel this is the only chance you have to eat that food, yet in reality, you can buy most foods all year round. You will see this with mini Cadbury’s eggs for Easter, they are in the shops from boxing day to July. You used to have only 1 month a year to buy them, now it is nearly all year round. So, there is no need to panic about having to eat as much as possible as you could have it all again in a few weeks.
Check how long Christmas really is – Many people have already checked out for the holidays and to make it a three-week event. For others, Christmas is literally one day. If your disruption is just 3 days or so I do not think you need to heed any of the advice in this email. If your holiday season is much longer, then you should look check back in mentally and perhaps break it with a productive day or two before the New Year.
–Understand Diminishing Returns on Taste – Each time you eat a bit of food the taste satisfaction goes down, so the first bite may be 95% amazing, second 93%, the 5th will be about 80% and it continues to become less and less in that sitting. For optimal taste experience, you are far better having just the food you fully enjoy, then saving the rest for later when the taste starts to diminish. This allows you to savour it all again. Most people struggle with this because they have never learnt how to not finish their plates or the food they are eating.
-Avoid the “I’ll Fix It in January” Trap – This mindset gives permission to go completely off the rails. January motivation is unreliable. December momentum is far more powerful. Even staying roughly neutral puts you miles ahead of most people come the New Year.
Using Christmas For Future Progress
You can use Christmas to train the brain in ways that will help you longer term.
With a hugely disrupted schedule, time off work, extra food around and more socialising you can actually begin training your brain to develop new habits. Contrary to popular belief, you do not need to become a saint to develop new behaviour patterns. You can train a new habit alongside old habits, as they usually act independently of each other, e.g. doing steps or exercise has nothing to do with eating badly, choosing nice tasting healthy foods, or higher protein snacks is not at all connected to your alcohol drinking habits.
Christmas is great for this, if you are hungover, you can avoid drinking around others the next day with a good excuse. Maybe you can leave food on your plate if you have eaten too much, or perhaps miss meals because you are not hungry overall. All of these things are much tougher during normal times than Christmas. You could use your extra energy from food to exercise daily or walk more. Your shopping present list could include exercise related tools from personal training to a Fit Bit or a Garmin. Perhaps, you could use your extra down time to read about health and fitness (my book>>) or research a fitness challenge you would like to sign up for in 2026.
What Does This Mean For You
Consider the points raised here to make the next couple of weeks help your progress longer term. If you roughly break even for the next fortnight then you would have already put in some early reps for a great 2026.
Photo – I am not at all in the Christmas spirit, as have just been running or training, I did venture once into the centre and took this pic:
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