The holiday season is a time for connection, celebration and— often—a little overindulgence. Between festive gatherings, rich foods and the year-end hustle, it’s easy to lose sight of your health goals. But with a few mindful strategies, you can enjoy the season without feeling like you’re starting over in January.
According to Ann Marie Richards, M.D., an obesity medicine specialist, the key to navigating the holidays is planning, intention and self-compassion.
Set Realistic Goals for the Season
“Set realistic expectations. On average, people gain about five pounds between Thanksgiving and New Year’s. Instead of aiming for weight loss, focus on maintenance. Reflect on your past holiday experiences and choose a goal that feels achievable for you," Richards said.
Richards encourages her patients to identify a few specific habits to focus on. For some, that may mean keeping up a regular walking routine or prioritizing vegetables at meals. For others, it may be allowing space for rest and letting go of all-or-nothing thinking.
Mindful Eating, Not Mindless Grazing
Buffets, potlucks and constant snacking are common this time of year. Richards recommends approaching meals with mindfulness rather than restriction.
“Don’t arrive at a gathering on an empty stomach—have a balanced breakfast and lunch that contains protein. Know what foods you truly enjoy and give yourself permission to include them—just maybe in smaller portions," Richard said.
"Eat until you’re about 75% full, then pause. Wait 20 minutes before deciding on seconds. ”If you’re bringing a dish, she adds, make it something healthy so you know you’ll have a good option."
And when the party’s over? “Avoid taking home leftovers. If you’re hosting, send them with your guests.”
Prioritize Movement and New Traditions
Even short bursts of activity can improve your mood and reduce stress. “Look for ways to enjoy the season that don’t revolve around food—walk a Turkey Trot, go caroling or volunteer at a food pantry. Make new traditions. Instead of baking cookies, make ornaments.”
Practice Flexibility and Self-Compassion
This isn’t the time for drastic change. Instead, practice flexibility and grace.
“Focus on progress, not perfection. Keep tracking your food intake and your weight, even if the numbers aren’t perfect. Awareness is powerful," Richards said.
Mindful Drinking During the Holidays
Alcohol is often part of the holiday celebration, but it can derail your health goals. Richards suggests setting a “drink budget” before each gathering.
“Alcohol tricks your brain into expecting a reward—but it doesn’t deliver. It lowers your judgment and can lead to overeating. Decide ahead of time how many drinks you’ll have, and wait until after you eat to drink," she said.
“The holidays are about connection—so focus on connecting with people, not just food or drink. And if alcohol is a recurring struggle, consider checking in with a behavioral health provider.”
She also suggests:
- Alternate alcoholic drinks with water or sparkling mocktails
- Bring a non-alcoholic option you enjoy
- Practice ways to politely decline offers of food or alcohol
