It’s the holidays, and that can only mean one thing – indulgence.
Getting into the holiday spirit usually means:
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.
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:
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:
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.
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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:
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.
So, rather than stressing over missed gym sessions, look for creative ways to fit movement into your day, for example:
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:
Sleep deprivation affects levels of these hormones, which can make you:
Aim for 7-9 hours of quality sleep each night, even when the holiday chaos ramps up.
To set yourself up for success:
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
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:
Vegetables are also low in calories but packed with vitamins and minerals your body needs.
Non-starchy vegetable examples:
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.
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:
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:
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7. Drink to Your Health, But Mindfully
What you drink can add up fast.
Traditional holiday drinks that are high in calories include:
Allow yourself one of these drinks, but continue drinking water.
Healthy holiday drink alternatives:
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.
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:
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:
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.
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.
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
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.
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:
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.
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.
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.
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.
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:
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.
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. 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. 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. 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. Frequently Asked Questions
Why do I feel healthier on holiday?
How can I strength train on holiday?
Why is my skin so good on holiday?
What should I eat on vacation to lose weight?
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.
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