How to Stay Fit During the Holidays: 6 Simple Tips

It’s the holidays, and that can only mean one thing – indulgence. 

Getting into the holiday spirit usually means:

• Endless parties
• Delicious food and drinks
• A lot of time spent with family and friends
• Or a vacation to a new destination, away from your usual routine

Whatever your plans are, most people will wonder how to stay fit and healthy at home, out of town, or overseas during the holidays.

However, maintaining a healthy lifestyle can be challenging with so much going on. 

Temptations linger around every corner, which makes it easy to overindulge in unhealthy habits and neglect fitness routines. After the holiday season, the last thing you need is to feel guilty and resort to extreme dieting or overexercising. 

Instead, try following these science-backed tips to help you stay fit during this festive time.

How to Stay Fit During the Holiday Season

There’s one secret to staying fit during the holidays: balance. 

Find a balance between enjoying yourself and maintaining healthy habits. 

Don’t indulge too much, to the point of regret, but don’t deny yourself everything and feel deprived.

Here are 6 science-backed tips that can help you do just that:

1. Plan Ahead

When it comes to staying on top of your goals, the phrase “fail to plan, plan to fail” is true for many of us. Research has suggested that people who pre-plan their meals and workouts will stick to healthy habits longer (1).

Why? 

Because decision fatigue is real when staring at a buffet of holiday treats. At the start of the week, take some time to map out your meals and workouts. 

Planning doesn’t mean being rigid – it just helps you create a framework. 

Do you have a big family dinner coming up? Work in a lighter breakfast and/or lunch that day. 

Are you hitting a holiday party later? You can sneak in a brisk morning walk or a quick HIIT session beforehand. 

Think of these as small gifts to your future self.

Please be realistic with your planning. You don’t want to set yourself up for failure by creating an unrealistic plan that you can’t stick to. Also, allow for some flexibility and be kind to yourself if things don’t go as planned.

2. The 80/20 Rule Is Your Lifeline

It’s the holiday season, not boot camp, so aiming for perfection will only set you up for failure. 

This is where the 80/20 rule comes in. This nutrition strategy encourages you to eat nutrient-dense, whole foods 80% of the time while permitting yourself to indulge responsibly the other 20%. 

How can you apply this? It’s simple! 

Load your plate with a stable foundation that consists of:

• Protein
• Vegetables
• Complex carbs
• Healthy fats 

However, if that cheesecake winks at you across the room, go for it – mindfully, of course.

By doing this, you’ll crush cravings and stay consistent without crossing into deprivation territory.

3. Prioritize Protein – It’s Your Holiday Wingman

Protein is the superhero of balanced eating, particularly during the holidays. 

Load up on protein as:

• It keeps you fuller
• Stabilizes your blood sugar
• It supports muscle recovery if you stay active
• It’s a secret weapon against binge-eating those sugary holiday treats (2)

Aim to include protein in every meal and snack. Think turkey, eggs, Greek yogurt, tofu, beans, or even a handful of almonds. 

For example, if you’re heading to a party, eat a protein-rich snack beforehand. 

You’ll be less tempted to overdo it on the appetizers when you’ve got a little cushion in your stomach. 

Bonus points: Protein also helps prevent that dreaded energy crash after one too many Christmas cookies.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

4. Hydrate Like Your Life Depends on It

With all the rich foods, seasonal lattes, and toasts to good cheer, it’s easy to forget about plain old water, but staying hydrated is a game-changer. 

Thirst can also be confused with hunger, leading people to overeat when their bodies need fluid. The relationships between hunger, thirst, eating, and drinking can be complicated, especially when many beverages provide significant energy (3). 

Beyond that, water helps:

• Regulate digestion
• Boost energy for workouts
• To keep skin glowing during winter’s drying chill

Remember to carry a water bottle with you everywhere, even to parties. 

Challenge yourself to drink water before you indulge in that wine or holiday cocktail. And if plain water feels dull, jazz it up with slices of citrus or a few sprigs of mint. Simple but effective!

5. Quick Movement Is Better Than No Movement

The holidays can be jam-packed, leaving your gym routine in the cold. But here’s the truth: You don’t have to spend hours sweating it out to stay active and healthy. 

Research has suggested that 15-20 minutes of physical activity can:

• Improve your mood
• Boost your metabolism
• Have real health benefits (4)

So, rather than stressing over missed gym sessions, look for creative ways to fit movement into your day, for example:

• A quick yoga flow in the morning
• A brisk walk around the neighborhood to check out festive lights
• A family dance party can work wonders

Consistency is key, and a little daily movement adds up fast over time!

6. Sleep Is Non-Negotiable

Think of sleep as your body’s reset button. 

Sleep regulates the 2 hunger hormones:

1. Ghrelin
2. Leptin

Sleep deprivation affects levels of these hormones, which can make you:

• Hungrier
• Crave more junk food
• Have difficulty making healthy choices
• Perform poorly physically and mentally (5)

Aim for 7-9 hours of quality sleep each night, even when the holiday chaos ramps up.

To set yourself up for success:

• Limit caffeine after noon
• Ditch screens at least an hour before bed
• Create a wind-down ritual involving calming tea or a good book

Sleep isn’t just for your sanity; it’s the foundation of everything else. You can handle holiday temptations like a boss when you get enough sleep.

Read more: Healthy Christmas Recipes for When You Want a New Holiday Menu

What Can You Eat During the Holiday Season to Avoid Weight Gain?

Balance is about allowing yourself to indulge in moderation while making choices that genuinely satisfy you, so:

1. Fill up on Fiber-Rich Vegetables First

Before you reach for the buttery mashed potatoes or sugary desserts, make a beeline for the vegetable platter or side dishes containing non-starchy vegetables. 

Fiber is your best friend as it can:

• Keep you full
• Slow digestion
• Prevent overindulging (6)

Vegetables are also low in calories but packed with vitamins and minerals your body needs.

Non-starchy vegetable examples:

• Steamed green beans
• Roasted Brussels sprouts 
• Leafy salads with simple vinaigrettes 
• Raw vegetables such as celery, carrots, or bell peppers 

2. Make Lean Protein the Star of Your Plate

Protein is a powerhouse when it comes to avoiding weight gain. It helps stabilize blood sugar, keeps your appetite in check, and supports muscle maintenance (essential if you stay active) (2). 

The trick is to make lean protein the main event of your holiday meals.

• Baked salmon or chicken
• Turkey breast (without the skin)
• Lentils, tofu, or quinoa for plant-based options 
• High-protein snacks such as hard-boiled eggs, Greek yogurt, or almonds 

3. Choose Whole Grains over Refined Grains

It’s hard to say no to stuffing, rolls, or sugar-laden pastries, but refined grains spike your blood sugar quickly and leave you hungrier later, which may lead to overeating.

Instead, choose whole-grain options when they’re available. Whole grains are slower to digest, helping you feel more satisfied (7).

4. Indulge in Healthy Fats to Stay Satisfied

Fats have a bad rap, but healthy fats are your ally in staying satisfied and avoiding weight gain. They give you longer-lasting energy and prevent blood sugar spikes (8). 

The key is to be selective and moderate with the types of fat you eat.

Healthy Fat Examples:

• Avocados 
• Nuts (almonds, walnuts, etc.) 
• Seeds (chia seeds, sunflower seeds) 
• Olive oil (use for dressings or roasted vegetables) 
• Fatty fish such as salmon or mackerel 

5. Opt for Seasonal Fruits to Satisfy Sweet Cravings

We all get that holiday sweet tooth, but sugary desserts such as pies and cookies can pack in a lot of empty calories. Instead, satisfy your cravings with naturally sweet seasonal fruits. 

They contain a lot of fiber and antioxidants, which makes them a nutrient-rich option that won’t leave you feeling heavy or spike your blood sugar (9). That being said, it’s okay to enjoy a special holiday dessert if you want to!

6. Snack Smart to Avoid Holiday Overeating

Snacking can be your secret weapon or your downfall during the holiday season – it depends on what you’re eating. 

Smart snacking keeps your blood sugar stable and prevents the kind of “hangry” choices that lead to overeating at big meals.

Snacking smart can look like this:

• Vegetables with hummus 
• Roasted almonds or pistachios 
• String cheese paired with a fresh apple
• A slice of whole-grain toast with nut butter 

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!

7. Drink to Your Health, But Mindfully

What you drink can add up fast.

Traditional holiday drinks that are high in calories include:

• Eggnogs
• Cocktails
• Sugary sodas
• Some festive lattes

Allow yourself one of these drinks, but continue drinking water.

Healthy holiday drink alternatives:

• Herbal teas
• Water infused with festive slices of lemon or mint
• Sparkling water with a splash of cranberry juice for a festive twist

If you want to indulge in alcohol, limit it to 1-2 drinks and sip slowly, enjoying the moment rather than rushing.

8. Mind Your Portions, Not Your Pleasure

You don’t have to say no to your favorite holiday foods. Instead, focus on portion control to enjoy them without derailing your goals. 

Use smaller plates, eat slowly, and savor every bite – you’ll feel more satisfied even with smaller portions.

Should I Exercise While on Holiday?

You should exercise while you’re on holiday if you want to and if it feels right.

Taking care of your health includes nutrition and exercise. Plus, staying active can help:

• Improve sleep quality
• Manage holiday stress
• Give you more energy (which is helpful when navigating family gatherings or social events)

You don’t need to follow a rigid routine – just find ways to move that feel good.

Exercise for keeping fit during the holidays can look like this:

• A scenic hike or nature walk – explore trails, forests, or mountains if they’re nearby
• Water activities: paddleboarding, kayaking, or swimming at the beach or pool
• Renting bikes and touring your destination while getting in a cardio session
• Trying a local dance class or fun seasonal activities such as ice skating
• Tossing a frisbee or playing beach volleyball if traveling with family or friends

Holidays are also about rest, and it’s okay to scale down the usual fitness intensity. Listening to your body is key – if you feel tired, permit yourself to unwind without guilt. 

Incorporating “active rest” can help you stay moving without overdoing it.

Weight loss doesn’t have to be complicated. 

We’ve compiled an easy workouts to lose weight guide that fits into any schedule. These workouts teach you how to be fit with actual results, which helps you feel stronger and more confident.

How to Work Out When on Holiday

One of the biggest deterrents to exercising on holiday is the perception that it takes too much time. The good news is that you don’t need to dedicate hours to staying active.

Quick workouts to do on holiday that fit into any busy schedule include:

• Morning yoga or stretching to start your day refreshed
• A 15-minute bodyweight circuit (think squats, push-ups, and planks)
• A quick HIIT session combining jumping jacks, burpees, and sprints
• Walking or jogging on the beach for a low-impact, heart-pumping workout

Holidays are unpredictable, and that’s part of their charm. 

Instead of adhering to a strict workout schedule, aim for small, achievable goals, such as moving your body for 15-20 minutes daily or walking wherever possible. If you lack time or don’t feel up to it sometimes, remember that it’s all about balance, not perfection.

The goal isn’t to force yourself, but to create moments of movement that enhance your holiday, not detract from it.

Read more: Cold Weather Jogging – The Excellent Way To Get Invigorated During Winter

How Do I Reset My Body After the Holidays?

1. Hydrate

Holiday cocktails, salty foods, and sugary desserts can dehydrate you. 

Water is your best friend when it comes to flushing out toxins, improving digestion, and restoring balance to your body. Proper hydration also boosts your energy since even mild dehydration can fatigue you.

2. Get Back to Simple, Whole Foods

One of the easiest ways to feel better fast is to give your body a break from processed, rich, or overly salty foods. 

Focus on whole, nutrient-dense meals that are easy on your digestive system and loaded with the vitamins and minerals your body craves after indulgent meals.

Try these easy weight loss meal prep ideas to save time, stay on track, and make eating healthier, simple, and delicious.

3. Reboot Your Gut with Fiber and Probiotics

Your gut may have taken some beating from heavy meals and sugary desserts, and that’s okay. 

Focusing on gut health can make a huge difference in how you feel. Fiber-rich foods keep digestion moving smoothly, while probiotics help replenish the good bacteria that support gut balance.

• Eat yogurt (or dairy-free alternatives) with live probiotics
• Try fermented foods such as kimchi, sauerkraut, or miso soup
• Snack on fruits such as apples, berries, or pears to help digestion
• Add chia seeds, flaxseeds, or oats to morning smoothies for extra fiber

4. Move Your Body Daily

There’s no need to jump into an intense workout immediately – gentle, consistent movement is enough to help your body reset. 

Exercise may help:

• Reduce bloating
• Improve circulation
• Release endorphins
• Make you feel lighter and more energized

5. Sleep Well

Your sleep schedule may have taken a hit over the holidays thanks to late nights or travel. Restorative sleep is essential for resetting your body and boosting energy levels. 

When you’re sleep-deprived, your body produces more hunger hormones, which can leave you craving sugar or carbs.

Tips for getting restful sleep:

• Go to bed and wake up at consistent times to re-establish a routine
• Create a calming pre-sleep ritual, such as reading or meditating
• Keep your bedroom cool, dark, and free from screens
• Avoid heavy meals and caffeine close to bedtime

6. Prioritize Gentle Detox Habits

You don’t need restrictive detox diets or juice cleanses to feel renewed. 

Your liver and kidneys already do a great job flushing toxins – your role is to support their natural function with healthy lifestyle habits.

• Eat cruciferous vegetables such as Brussels sprouts, kale, or cauliflower, which may promote liver health
• Add fresh herbs to your dishes such as parsley and cilantro, which may have detoxifying or antioxidant properties
• Sip on green tea or dandelion tea for an extra antioxidant boost
• Avoid alcohol for a few days to give your liver a break

7. Recommit to Mindful Eating

It’s easy to feel out of sync with eating after the holidays, whether from rich meals or snacking out of habit. 

Mindful eating helps you tune into your hunger cues, make healthier choices, and appreciate each bite.

• Start meals with a glass of water or a small salad to prevent overeating
• Take note of which foods make you feel energized vs. sluggish
• Avoid eating in front of the TV or phone to focus on your food
• Eat slowly and chew your food thoroughly to aid digestion

8. Set Small, Achievable Goals

Don’t overwhelm yourself with big resolutions or drastic changes all at once. 

Setting small, specific goals allows you to gradually and sustainably develop healthy habits. For example, aim to meal-prep 3 healthy dinners this week or walk 10 minutes every morning.

Small goals to try:

• Cook at home more often to control what goes into your meals
• Add one additional serving of vegetables to your plate each day
• Practice gratitude by journaling one thing you’re thankful for daily
• Prioritize self-care activities such as stretching, meditation, or reading

How Do I Prepare My Body for a Holiday?

Getting moving is a great way to prepare your body for a holiday. Regular exercise improves physical fitness, releases endorphins, and reduces stress, which makes you feel calmer and more balanced as your departure date approaches. 

Even low-intensity movement can have significant benefits leading up to your holiday.

When juggling last-minute errands, relying on quick fixes such as takeout or snacks can be appealing. But what you eat in the days before your trip impacts how you feel and how well your body handles a change in routine.

Aim for nutrient-dense meals filled with vitamins and minerals to support your:

• Energy levels
• Immune system
• Overall well-being

And lastly, the pre-holiday hustle can leave you frazzled, but finding ways to manage stress is just as important as packing your suitcase. 

High-stress levels can impact health, mood, and even digestion. Finding moments of calm before your trip will set the tone for a more peaceful, enjoyable holiday.

Frequently Asked Questions

• Why do I feel healthier on holiday?

You likely feel healthier on holiday as you’re more relaxed, getting better sleep, spending time outdoors, and being more active naturally. Reduced stress levels and exposure to fresh air can improve your overall well-being. 

• How can I strength train on holiday?

You can strength train on holiday by using your body weight for exercises such as push-ups, squats, and planks, or by using resistance bands, which are lightweight and easy to pack. 

Many hotels also offer gyms, or you can find creative ways to lift weights, such as using household items or luggage.

Try this home calisthenics workout to build strength, boost endurance, and stay fit – all in the comfort of your own space.

• Why is my skin so good on holiday?

Holiday conditions often benefit skin health through increased hydration, better sleep, reduced stress, and increased exposure to fresh air and sunlight. 

The relaxed environment allows the body to regulate and repair itself more effectively. It’s also possible that a change in humidity conditions compared to your home environment may affect your skin hydration either positively or negatively.

• What should I eat on vacation to lose weight?

To lose weight on vacation, focus on nutrient-dense meals with lean proteins, plenty of vegetables, whole grains, and healthy fats. Avoid overeating by practicing portion control, staying hydrated, and indulging in treats mindfully rather than overindulging. 

The Bottom Line

Staying fit during the holidays is all about balance and making intentional choices. 

Plan to manage meals and workouts, but allow flexibility so you can still enjoy the festivities. Practice the 80/20 rule by focusing on nutritious, whole foods most of the time while indulging mindfully. Make protein a staple in your meals to stay full and energized, and drink plenty of water to avoid mistaking thirst for hunger.

To balance your energy and cravings, sneak in quick bursts of movement, such as walks or short workouts, and prioritize sleep. Focusing on small, sustainable habits allows you to maintain your fitness while thoroughly enjoying the holiday season.