Setting Realistic Holiday Weight Loss Goals

Can you lose weight during the holidays? Sure. But let’s be real for a minute. This is the time of year when many diets fail. Stress, sleep deprivation and indulgent festivities make this season extra challenging for anyone managing their weight. So how do you handle it?

One option is to rely on your willpower. Try to push through, stick to your plan and avoid every temptation. But, as a dietitian, I will tell you this plan may be the quickest way to sabotage your long-term goals.

Why? A rigid, all-or-nothing mindset during the holidays (or any time) leads to feeling deprived, guilty and sometimes resentful when you miss out on the things you enjoy. That’s a perfect setup for yo-yo dieting, where you end up fluctuating between extreme restriction and overindulgence.

Instead, let’s talk about how to set flexible, realistic goals that keep you feeling empowered, not discouraged.

Aim to Maintain

First, rethink what success looks like for this season. Instead of aiming to lose weight, consider setting a goal to maintain your weight through the holidays. Shifting to maintenance mode isn’t giving up, it’s adopting a long-term approach, which research shows strongly predicts lasting success.

Think of it like the story of the tortoise and the hare: a fast start doesn’t matter if you can’t keep up the pace. Giving yourself the flexibility to enjoy the holidays might mean a slower journey to your goal, but it lowers the risk of throwing in the towel entirely due to feeling guilty or frustrated by unrealistic expectations.

Still, aiming to maintain doesn’t mean anything goes. People tend to gain one to two pounds over the holidays, so it’s still a good idea to be intentional about your choices. Here are a few simple strategies for mindful eating:

• Listen to your body’s hunger signals and work with them, not against them. Avoid skipping meals or “saving up” calories for special events, as this can lead to overeating later. Instead, eat when hungry and focus on eating enough to feel satisfied.
• Take time to enjoy your food. Enjoy your meals more by chewing slowly and savoring the flavors.
• Fill up on nutritious choices. Load up at least half of your holiday plate with veggies, fruits or lean proteins before moving on to richer options.
• Walk away from the table. Move away from the snack table once you’re satisfied to help prevent mindless eating while you socialize.

Set Healthy Behavior Goals Instead of Weight Goals

While you’re focusing less on the scale, you can still aim for non-weight-related health goals. Think about small, achievable habits to help you feel strong and energized in the new year. Here are some ideas:

• Increase your daily steps. Maybe set a target to walk an extra 1,000 steps a day or take a 10-minute walk after each meal. Movement supports your physical health and boosts your mood, which can help during the holiday hustle.
• Stay hydrated. Drinking more water can help control your appetite and support your energy levels. Try to keep a water bottle with you, especially during busy days.
• Prioritize sleep. Strive for seven to eight hours of rest each night. Sleep deprivation can increase cravings.
• Practice stretching. Even short stretching routines or gentle yoga can ease stress and improve flexibility. Use them as a way to center yourself during hectic days.
• Start a journal. Take a few minutes daily to jot down your thoughts or set intentions. This can help you focus on your goals and reflect on what’s working.

Be Mindful of Alcohol

Holiday parties and family gatherings often include alcohol, and those extra drinks can add up. For example, going from two to three drinks per week to four to six might mean an additional 200-600 calories a week or more. Alcohol also tends to lower your inhibitions around food.

Here are some ways to stay mindful of alcohol:

• Set limits before events: Decide how many drinks you’ll have so you feel in control and avoid overdoing it.
• Alternate with water: Try drinking a glass of water between drinks. This practice keeps you hydrated and can help slow down your intake.
• Choose lighter options: Opt for lower-calorie options like sparkling wine or light beer.

Make Self Care a Priority

The holiday season brings plenty of stress along with the celebrations. Between shopping, cleaning, cooking and family obligations, it’s easy to feel overwhelmed. And when stress levels go up, so do cravings for comfort foods. That’s because stress hormones can trigger the urge for quick energy sources, often sugary or high-fat foods.

Combat this by making self-care a regular part of your routine.

• Schedule time for yourself: Even just a few minutes helps. Take a walk, read a book, meditate or do something that helps you relax and recharge.
• Practice mindfulness: Try breathing exercises or guided meditation to help manage stress. Apps and online videos can make this easy, even for beginners.
• Connect with supportive people: Spend time with low maintenance friends or family that make you feel good.

Make a Plan for the New Year

When the holiday season winds down, be prepared to shift back to your weight loss goals. Setting up a clear plan ahead of time can make this transition easier. Here’s what to include:

• Set specific New Year’s goals: Make your goals measurable and time-bound. For example, “I’ll log meals in a food tracker three days a week (Monday, Wednesday, Friday) starting January 6” or “I’ll walk 20 minutes four days a week (Monday through Thursday) starting February 1.”
• Build in accountability: Find an accountability buddy to support and share progress. Or consider pre-booking non-refundable workout classes to help you stay committed.
• Prepare your environment: Make it easy to start strong by stocking up on what you’ll need. For instance, schedule a meal delivery service to arrive in early January so you’ll have healthy foods ready to support your goals.

These strategies can help you find a balance that works this holiday season. Remember: progress, not perfection.

References:

1. Koritzky G, Rice C, Dieterle C, Bechara A. The Biggest Loser Thinks Long-Term: Recency as a Predictor of Success in Weight Management. Front Psychol. 2015;6:1864. Published 2015 Dec 8. doi:10.3389/fpsyg.2015.01864
2. Díaz-Zavala RG, Castro-Cantú MF, Valencia ME, Álvarez-Hernández G, Haby MM, Esparza-Romero J. Effect of the Holiday Season on Weight Gain: A Narrative Review. J Obes. 2017;2017:2085136. doi:10.1155/2017/2085136