All or nothing thinking is why you struggle to stay fit during the holidays. You mustn’t eat any Christmas cookies, or you’ve failed your diet. You must workout every day, or you’re not being active enough. By the end of the holidays, you might find yourself feeling guilty and defeated because you couldn’t stick to strict rules.
The truth is, staying fit during the holidays is all about finding balance. It’s not about depriving yourself or overexerting your body. It’s about making small, healthy choices every day that will keep you feeling good physically and mentally.
Here are some tips for staying fit during the holidays:
The only way to avoid holiday weight gain is by consuming the same number of calories as you do when you’re not on holiday. You may find that tracking your food intake in a journal or using a calorie counting app can help you stay accountable and mindful of what you’re eating.
However, it’s okay to allow yourself some indulgences during the holidays. That’s where balance comes in.
Rethink Your Approach to Holiday Eating
One of the biggest culprits behind holiday guilt is “all-or-nothing” thinking—either you stick to a strict plan or you throw caution to the wind.
This approach can lead to overeating because, once you indulge, you may think you’ve already “blown it.” The truth is, enjoying a holiday treat or a big meal doesn’t derail your health.
A single day of indulging won’t lead to significant weight gain, just as one day of restriction won’t lead to lasting weight loss. Shifting your mindset to view food as neither “good” nor “bad” allows you to make choices that nourish your body and your soul—without guilt.
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Understand Normal Weight Fluctuations
Our weight naturally fluctuates throughout the day and from day to day based on various factors.
That extra slice of pie or a salty appetizer platter might temporarily show up on the scale, but that isn’t necessarily fat gain. Weight can fluctuate due to factors like water retention, changes in sodium intake, or even normal digestion.
The key is to focus on long-term habits, not short-term scale changes.
Read more: Healthy Christmas Dinner: A Guide to Balanced Holiday Eating
Holidays are often about taking a break—not just from work but also from strict routines. Exercise can sometimes feel like a must-do task rather than a joy, so it’s important to ask yourself why you’d want to work out during your trip. Are you trying to maintain a streak for personal motivation? Or is it purely to stay active after lounging on a beach for hours?
On the flip side, staying active while on holiday isn’t only about “burning calories.” It can boost your energy, counter jet lag, and even enhance your mood for the day ahead.
Exploring a city by foot, taking a paddleboarding class, hiking, or dancing at a local cultural event all count as physical activity. Holidays also give you the freedom to experiment with types of exercise you might not try at home.
Time is often a big consideration. Maybe your holiday itinerary is jam-packed with activities, leaving little room for structured exercise. Or perhaps the facilities aren’t what you’re used to—no gym at the hotel, or no space to do your go-to workouts.
Here’s the trick: exercise doesn’t have to be overly structured. If a traditional workout isn’t feasible, focus on movement. Take the stairs instead of the lift, swim in the pool, or rent bikes to explore instead of driving or taking public transport. These are simple ways to incorporate some fitness without it feeling like a chore.
Another challenge could be motivation. When you’re in “vacation mode,” the last thing you want to do is lace up your running shoes for a pre-dawn jog. That’s okay—it’s your holiday after all. If exercise feels like something you “should” do rather than genuinely want to do, consider scrapping it for the day and doing something else active that feels rewarding and fun.
Here are some simple, quick exercise ideas you can work into your holiday routine—no gym required!
1. Holiday HIIT (High-Intensity Interval Training)
Got 10-15 minutes to spare? Try a quick bodyweight HIIT workout that can be done in your living room! Pick 4-5 exercises, do each for 30 seconds at maximum effort, then rest for 15-20 seconds. Repeat the circuit 3-4 times. Here’s an example:
These quick, high-energy workouts get your heart pumping and fit easily into any day.
2. Festive Dance Party
Turn on your favorite holiday playlist, crank up the volume, and dance like nobody’s watching! Whether it’s grooving in the living room or having a mini dance-off with your family, dancing is a fun way to get your heart rate up and burn off some stress.
3. Yoga for Relaxation and Strength
Take 10-20 minutes to roll out a yoga mat (or use a soft rug) and follow a short yoga flow. Look for holiday-themed or beginner-friendly yoga routines on YouTube, or create your own flow with poses like Downward Dog, Warrior II, and Cat-Cow. Incorporate deep breathing to help release tension and stay focused.
4. 10-Minute Strength Session
Strength training doesn’t have to involve heavy equipment. Use your body weight or grab lightweight household items, like cans or water bottles, for resistance. Try:
Repeat this mini circuit 2-3 times while watching your favorite holiday movie!
5. Family-Friendly Games and Activities
Get moving and make memories at the same time:
6. After-Dinner Walks
Bundle up and take a stroll through your neighborhood to admire holiday lights and decorations. Not only is this a great way to fit in some steps, but it’s also a wonderful way to connect with loved ones and enjoy the festive atmosphere.
Read more: How to Stay Fit During the Holidays: 6 Simple Tips
Here are some practical tips to help you find balance without feeling deprived:
1. Don’t Skip Meals
Avoid the temptation to skip meals earlier in the day to “save room” for a big holiday feast. Doing so can lead to overeating. Start the day with a healthy breakfast that includes protein, healthy fats, and fiber, like Greek yogurt with berries or scrambled eggs with vegetables (1).
2. Make Half Your Plate Veggies
Fill at least half your plate with colorful, non-starchy vegetables, like roasted Brussels sprouts, leafy greens, or a fresh salad. They’re not only nutritious but also help keep you feeling full while leaving room to enjoy other richer dishes (2).
3. Choose Protein First
Lean proteins like turkey, chicken, or fish can help curb hunger and stabilize blood sugar levels (3). Focus on getting a good serving of protein first before diving into heavier carbs or desserts.
4. Practice Mindful Eating
Before digging in, take a moment to appreciate the food, its aromas, and the effort it took to prepare it. Eat slowly, chew thoroughly, and pause between bites to check in with your hunger. This helps you truly enjoy what’s on your plate (4).
5. Be Selective About Sweets
Holiday desserts are hard to resist! Instead of sampling every treat, choose one or two you truly love. Savor them fully, and skip the ones that don’t excite you.
6. Step Away from the Buffet Table
At gatherings with buffet-style dining, fill your plate once and then step away from the table. Lingering nearby can lead to unnecessary grazing. Focus instead on conversations and enjoying the company.
7. Bring a Healthy Dish
If you’re attending a party, bring a healthy option like a veggie platter, fruit salad, or a lighter version of a classic dish. This ensures there’s at least one nutritious choice to go around.
Try this healthy Christmas cookies recipe that is naturally sweetened, gluten-free, and packed with festive flavors, making it both delicious and nutritious.
If you want to enjoy the season while taking care of your health, these simple strategies can help you find balance:
We’ve compiled healthy holiday recipes that feature hearty mains, festive sides, and indulgent desserts, perfect for celebrating guilt-free.
Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!
They keep you motivated, provide accountability, and often foster a sense of community, helping you stay on track even when your routines change.
If you’re looking for the perfect tool to support your holiday fitness goals, the BetterMe app has everything you need—and more.
Its diverse features cater to your goals, preferences, and schedule, making it perfect for the holiday season.
Learn how to eat healthy while traveling by packing snacks like nuts and fruits, choosing balanced meals, and staying hydrated.
Yes, it’s okay to skip workouts occasionally, especially during holidays. Prioritize balance and don’t stress over missing a day or two. Try to stay generally active and resume your routine as soon as possible. Absolutely! Tasks like cleaning, decorating, cooking, and shopping can burn calories and help keep you moving. Treat these activities as part of your daily movement goals. Quick bodyweight exercises like squats, push-ups, or yoga are easy options. Short workouts, even as little as 10-15 minutes, can help maintain your fitness. Apps like BetterMe offer convenient, guided home workouts. Yes, aim for balance. Enjoy holiday treats in moderation, focus on portion control, and stick to nutrient-rich meals when possible. Pair indulgences with healthy options like vegetables or lean proteins to stay on track.Frequently Asked Questions
Is it okay to skip workouts on holidays?
Can holiday chores count as exercise?
What’s the easiest way to stay active at home?
Should you adjust your diet during holidays?
The holidays are ultimately about connection, celebration, and joy—not stress over the scale. If you steer your focus toward creating meaningful memories, enjoying your favorite traditions, and showing kindness to yourself, you’ll feel much better than if you spend the season fretting over every bite. By combining mindfulness with a balanced approach, you can avoid holiday weight gain and enjoy the season to its fullest.
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