The holidays are a time of joy and celebration, not stress. Yet every year, many of us find ourselves caught between wanting to maintain our healthy habits and actually enjoying the season's festivities. Here's the truth: you don’t have to choose between health and happiness during the holidays. With a bit of flexibility and a lot of self-compassion, you can have both. Even more, you can fully embrace the joy of the season. All you have to do is strike a balance.
Here are some tips to help guide you—and in turn, give yourself the grace and space to be human and truly happy this holiday season!
Redefine What “Healthy” Means This Season
First, let’s liberate ourselves from the traditional view of health. Being healthy during the holidays doesn’t mean eating perfectly or never skipping a workout. It means taking care of yourself, both physically and mentally, while fully embracing the joy of the season. That slice of pumpkin pie at Thanksgiving? That’s not ‘being bad.’ That’s being human and enjoying traditions that matter to you.
The goal isn’t perfection. The goal is balance. Your holiday eating strategy—enjoy without regret.
Choose Your Indulgences Mindfully
You don’t have to say yes to every cookie that crosses your path, but you also don’t have to say no to all of them. Be selective about what’s truly worth it to you. Your grandmother’s famous fudge that she only makes once a year? Absolutely enjoy it. The stale store-bought cookies in the office break room? I suggest skipping those or making your best effort to limit yourself to just one.
Keep Your Routine Where You Can
The holidays are busy, but try to maintain some normalcy by sticking to your regular meals. If you know a big holiday dinner is coming up, eat a balanced breakfast and lunch to help you stay energized. Don’t “save up” calories. That often leads to arriving starving and overeating to the point of discomfort.
Practice the 80/20 Approach
Adopting the 80/20 approach can provide a sense of balance and reassurance. Aim to eat nutritious, balanced meals about 80% of the time. Alllow yourself flexibility for the other 20%. During a typical week in December, that might mean eating well Monday through Friday morning, then being more relaxed at the weekend holiday party and Sunday brunch.
Listen to Your Body
Eat when you’re hungry. Stop when you’re satisfied (not stuffed). Enjoy the foods you love, but check in with yourself about how they make you feel. Sometimes we realize that the third cookie doesn’t actually taste as good or make us feel as happy as the first one did.
Let Go of the All-or-Nothing Mindset
Missing your usual gym routine doesn’t mean you’re “falling off the wagon.” The holidays are busy. You’re traveling, hosting, shopping, and celebrating. If you can’t make it to the gym as often, that’s completely okay. Some movement is always better than no movement at all.
It doesn’t always have to take place at the gym.
Get Creative with Activity
Movement during the holidays can look different, and that’s perfectly fine:
- Take a family walk after big meals
- Have a dance party while decorating the house
- Play active games with kids or pets
- Park farther away while holiday shopping
- Do a quick 10-minute yoga or stretching video in your living room
- Go ice skating, sledding, or enjoy other seasonal activities
These activities “count” just as much as a gym session. They keep you moving, boost your mood and often, create better memories than another treadmill run.
Set Realistic Expectations
If you usually work out five days a week, consider aiming for two or three days during the busiest holiday weeks. If you typically do hour-long sessions, try 20- to 30-minute workouts instead. Adjust your expectations to match your schedule, not the other way around.
The Most Important Habit: Give Yourself Grace
Here’s what many people don’t talk about: the stress and guilt we heap on ourselves about holiday eating and exercise often does more damage than the actual cookies or missed workouts ever could.
Ditch the “I’ll Start Over in January” Mentality
You don’t need to wait until January 1 to “get back on track." There’s no track. There’s just life, and life includes holidays. If you overindulge one day, return to your everyday habits the next day. No punishment workouts, no restrictive diets. Get back to your routine.
Remember Why Health Matters
You pursue healthy habits so you can live a whole, energetic, joyful life, not so you can stress about every food choice or feel guilty about rest days. If your “healthy habits” are making you miserable during a season meant for joy, they’re not serving their true purpose.
Practice Positive Self-Talk
Notice when you’re being harsh with yourself. Would you talk to a friend the way you speak to yourself about food and exercise? Probably not. Extend the same kindness and understanding to yourself that you’d offer to someone you care about.
Practical Tips for Holiday Balance
- Before parties: Don’t arrive starving. Eat a small, balanced snack so you can make thoughtful choices rather than desperate ones.
- At celebrations: Fill half your plate with vegetables or salad, if available, and then add the special dishes you’re excited about. For instance, you could choose a lean protein, such as turkey or fish, and a small portion of your favorite holiday dessert. Eat slowly and savor the foods you’ve selected.
- The morning after: Begin your day with a nourishing breakfast, some water, and perhaps a walk. Then move on with your life, no dwelling on yesterday’s choices.
- Manage stress: Remember that exercise and healthy eating help manage holiday stress, but so do rest, sleep, and saying no to some commitments. Balance all of these needs. Additionally, consider practicing mindfulness or meditation, and don’t hesitate to seek support from friends or family if you’re feeling overwhelmed.
- Stay hydrated: With all the holiday drinks and salty foods, don’t forget to stay hydrated with water. It helps with energy and digestion, and can even help reduce overeating. Consider swapping high-calorie, sugary drinks for healthier options, such as infused water, herbal teas, or sparkling water with a splash of fruit juice.
Looking Ahead: Sustainable Success
The holidays are actually an excellent opportunity to practice sustainable, healthy living. Life will always include celebrations, vacations, and busy seasons. Learning to navigate them with flexibility now means you’re building skills that will serve you all year long.
When January rolls around, you might be surprised to find you don’t need a dramatic “reset.” You may have enjoyed the holidays thoroughly while still feeling good in your body. And that's the real win; not the number on the scale or your perfect gym attendance, but the ability to live your life joyfully while taking care of yourself.
The Bottom Line
Maintain healthy habits whenever you can. Enjoy the special foods and festive moments. Move your body in ways that feel good. Rest when you need to. And above all, be kind to yourself.
The holidays come once a year. Your health journey is lifelong. A few weeks of flexibility won't derail you, but the memories you make and the joy you experience, those last forever.
Happy holidays! Here's to finding your perfect balance this season.
-Jesa K., health and wellness director - Westview YMCA