Christmas is a time to eat, drink and be merry, and when you’re on a weight loss journey it can also be a time of high stress, where you second guess every choice. But a fun festive season doesn’t need to come at the cost of your health or wellbeing. It is possible to enjoy the foods you love and stay on track and in this article, we’ll be sharing how to do exactly that. It can also help you move away from the all-or-nothing mindset where a few festive meals suddenly turn into weeks of overindulgence, followed by a month of strict dieting in January. This balanced approach can help you avoid that tired, bloated, desperate to detox feeling that is all too familiar as the New Year rolls around. Here are your Medicspot Health Coaches practical tips to enjoy Christmas in a way that helps you indulge in your favourite foods without derailing your progress.
1. It’s What You Do Consistently, Not Occasionally, That Matters Most
This is so important to remember any time, but particularly at this time of year. A day or two of eating and drinking is not going to ruin your progress or an otherwise healthy lifestyle. Eating vegetables and other nutritious foods is, of course, important, but they aren’t the only part of a healthy lifestyle. Your mental, emotional and social wellbeing matter just as much. Food isn’t just fuel; it’s also connection, comfort, celebration and memory, especially at this time of year. When we label certain foods as “bad” or tell ourselves we shouldn’t have them, we often end up craving them more. That can lead to overeating, followed by feelings of guilt or frustration. When we allow ourselves to have the foods we genuinely want, without guilt, we’re usually far less likely to overeat. We can simply enjoy them and move on.
2. Have a Protein-Packed Breakfast
Starting the day with a sugar-packed breakfast, or even chocolate or Bucks Fizz, which you may have done at Christmas, can set you off on what we call the blood sugar rollercoaster. This is where sugary and starchy foods can cause our blood sugar to rise and fall quickly, often giving a short burst in energy, before a dip that can have us feeling tired and reaching for more sugary snacks as a “pick me up”. Adding a good source of protein (and a little fat) to our morning meal can help your blood sugar rise more steadily, supporting steady energy levels and mean fewer cravings throughout the day.
Some examples of balanced breakfasts include:
Omelette with vegetables
Tofu scramble
Greek yoghurt with fruit, nuts and seeds
Overnight oats (add a sprinkle of cinnamon, ginger or mixed spice for a festive twist)
This isn’t about being “good”, it’s about supporting your energy levels so you feel energised and more in control of your choices.
3. Make Your Plate 50% Vegetables
One of the easiest ways to support your weight loss without strictly counting calories is to make half your plate vegetables. You can do this with your Christmas dinner or at a buffet by adding vegetables, carrot sticks or salad first, then filling the rest of your plate with your festive favourites. Vegetables and fruits tend to be lower in calories and higher in water and fibre, which means you can enjoy a full plate of food and still feel satisfied. The fibre content can also help you feel fuller for longer and support your gut health, so you don’t feel like you’re missing out.
Roasted carrots and parsnips, sprouts with chestnuts, red cabbage, peas, and green beans are already on many Christmas menus. Grazing on leftovers? Just add something colourful to your plate, for example, add roasted veg to a turkey sandwich or keep a bowl of seasonal fruits out where everyone can see them.
4. Try to Keep a Consistent Sleep Routine
It’s easy to get out of a sleep routine over Christmas, especially with late nights, family time and festive TV. But when our sleep is disrupted, it affects many aspects of our health, including appetite and stress levels. When we’re tired, the hormone that makes us feel hungry increases, while the hormone that helps us feel full decreases. This can make us more likely to snack or crave sugary or starchy foods the next day.
As much as possible, try to go to bed and wake up at your usual times over the Christmas period. Even a small amount of consistency can make a noticeable difference to your energy, mood and appetite.
5. Be Mindful of Your Alcohol Intake
It’s easy to forget about the calories and sugar in drinks and focus only on food, but alcohol can add up more quickly than we realise. It also tends to lower our inhibitions, which can make snacking more likely, and it can disrupt sleep, which can affect energy and appetite the next day. It can also leave you feeling dehydrated. This isn’t about cutting anything out or avoiding alcohol altogether. It’s simply about staying aware so you can enjoy it and still feel in control of your choices.
Some things that may help:
Have a soft drink or some water between each alcoholic drink
Eat something before your first drink
Include a couple of alcohol-free days over the festive period if that feels realistic
Pour sparkling water into a wine glass with cranberries or clementine slices for something that still feels festive
6. Make Space for Yourself This Christmas
Christmas can be joyful, but it can also feel busy and overwhelming. There’s organising, cooking, gift-buying, travelling, hosting, family dynamics, school concerts, work deadlines and often not much quiet in between. When our stress levels are higher, it’s common to notice changes in appetite and cravings. You may find yourself grazing more, eating quickly, or looking for comfort in food. Being aware of this can help you respond with kindness rather than self-criticism.
Some simple ways to help manage stress:
Take 5 minutes for you. Step away for a moment to sit somewhere quiet, read a page of a book, put on a favourite song, or just move your body a little. It doesn’t need to be perfect or long, even five minutes can make a difference.
Keep one small routine that helps you feel steady, such as a quiet morning drink, a short walk, or a few minutes with music or a podcast.
Let some things be “good enough.” You don’t have to say yes to every plan or make everything perfect. It’s okay to choose ease where you can.
Making a little time for yourself can help you feel more grounded while also supporting your wellbeing and food choices.
Enjoy a Guilt-Free Christmas
If you do overindulge, you don’t need to compensate, restrict or “start again” tomorrow. Just return to your usual habits and carry on. Your progress won’t be undone by one meal, one day or even one week.
This season is about connection, joy, presence and spending time with the people who matter to you. Those are the things that matter most. Be kind to yourself. Trust the habits you’ve been building. Let yourself enjoy the moments that are meaningful to you.
The goal isn’t perfection, it’s to enjoy Christmas and feel good in yourself while you do.