Alpha Fueled – 10 Realistic Holiday Nutrition Tips to Stay on Track Without Starting Over in January
Buckle up… the Christmas music IS coming.
I know, I know… it feels like Halloween just happened. But, the holiday season, ready or not, is here. I mean, Thanksgiving is literally next week.
The holiday season used to stress me out. BIG time. Mostly because I was forever on a weight loss journey. I would make some progress in the summer, continue some of the momentum through fall and then the holidays would hit. Right about the time I would be seeing results and start thinking: “okay I got this, I can loosen the reins a little for the holidays and then I’ll lock back in.” Except, loosening the reins ALWAYS meant, losing control. All the progress I had made, undone in about 6 weeks.
Here’s where I was going wrong:
- The “progress” I thought I was making in the summer was ONLY because I was doing some new extreme diet or workout program that I would eventually burn myself out on.
That “locking back in” after the holidays… returning to a workout or diet just didn’t give the same satisfied feeling as the first time around.
- I was not making lifestyle changes. Just temporary restrictions.
The restrictions I was putting on myself ALWAYS had an end date. Meaning – for me, they were not sustainable.
Guys.. I hate to break it to you…but, the “holidays” are literally 3-4 days out of the last 60 days of the year. The 3-4 holi-DAYS aren’t undoing your progress… YOU are. *womp womp*
Sooooooo, here’s 10, realistic and zero-guilt tips you can put into practice to get you through the season without having to start over again in January.
1. Don’t “save up” calories
Skipping meals backfires. EVERY TIME.. Eat normal, balanced meals so you don’t show up starving and overdo it.
2. Follow the 2-3 Rule
Pick 2-3 foods you really want (the stuffing? Grandma’s pie?) and enjoy them guilt-free. Skip the stuff you don’t care about. You are in control of what you put in your mouth, are you not?
3. Prioritize protein first
Start your meal with protein (turkey, ham, chicken, shrimp, etc.). It helps control hunger and stabilizes blood sugar.
4. Use the “half-plate” method
Fill ½ your plate with veggies, ¼ with protein, ¼ with holiday favorites. Works anywhere, no tracking needed. (Honestly, just use this method all the time.. Don’t complicate your plate)
5. Hydrate before and during meals
A quick win: drink a full glass of water before you eat. Helps with appetite and digestion.
6. Set a drink plan
Alcohol adds up fast. Choose your drinks intentionally.
7. Keep your non-holiday days normal
One holiday meal doesn’t derail progress. What matters is the other 20+ meals that week.
8. Move your body daily
Not punishment—just movement. A walk, a lift, a class, or a quick home workout keeps your mindset aligned.
9. Don’t eat out of politeness, pressure, or boredom
You don’t owe anyone a first or second slice. A simple “No thank you, I’m good!” is enough.
10. Have a “minimum standard”
Pick 2–3 non-negotiables (like protein at each meal, 8k steps, or water goals). Even if the day gets chaotic, you stay aligned.
Let us also not forget… holidays are about more than the food. Think about it… In 10 years, are you going to remember exactly what food you had at what holiday? Uhm, no. But you will probably remember who you spent it with. Focus on making the memories. You CAN do this!
Xoxo,
Alicia