How to Eat Through the Holidays Without Derailing Your Fitness Progress
Evan Amell • October 15, 2025
The holidays are a time for celebration, connection, and yes. Delicious food. However, if you're committed to your fitness journey, this season can feel like a battlefield of temptation. The good news? You don’t have to choose between enjoying the holidays and staying on track with your goals.
🎯 1. Shift Your Mindset: It’s Not All or Nothing
The biggest trap people fall into during the holidays is the “all or nothing” mindset.
You miss a workout, overeat at a party, or indulge in dessert—and suddenly it's, "I'll start again in January."
Stop. One meal doesn't derail all of your progress. Do your best which is better than just throwing in the towel
🥗 2. Prioritize Protein and Veggies First
Before diving into the tasty carbohydrates. Prioritize Protein and Veggies first before consuming other foods to help with appetite control throughout your meal.
🧠 3. Use the "One Plate Rule"
Instead of going back for seconds (or thirds), go for just one plate and fill it with what you want(can be anything).
🍷 4. Drink Smart (Yes, Even Alcohol)
Set a limit ahead of time and don't deviate from the plan. Be sure to alternate a glass of water between drinks to maintain hydration and make it easier to limit consumption of alcohol
🧁 5. Don’t “Save Calories” All Day
Skipping meals to prepare for the big meals usually doesn't end well. Eat like normal so at the end of the day, you don't feel the need to binge eat to make up for the lack of eating during the day.
🏋️♂️ 6. Stay Active (Even If It’s Not a Full Workout)
During the holidays, your regular training schedule might take a hit. That’s OK. Focus on movement, not perfection. This could be a 10-15 minute workout. A walk after a meal. Any movement is better than no movement.
Holiday season will be upon us soon so be sure to implement these strategies so you can stay on track with your fitness goals and also enjoy the holidays!
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