Christmas is a time of joy, indulgence, and connection, and so it should be. For many of us, it can also be a period where routines go out the window, and we wrestle with guilt, overindulgence, and the looming idea of “starting fresh” in January. But it doesn’t have to be this way. Based on conversations with my online coaching clients, and personal reflections, here are some thoughts to help you enjoy the season, find balance, and feel great after.
Moving Away From the All or Nothing Mindset
After a busy and stressful lead-up to Christmas, it’s natural (and very understandable) to want to switch off and relax when you get to it. Enjoy lots of good food, drink plenty of festive drinks, and soak up the Christmas spirit. And of course there’s nothing wrong with this if it truly makes you feel good. However, if overindulging tends to leave you feeling sluggish or finding it hard to get back on track, practicing balance and mindfulness will help.
The idea of flipping a magic switch in January to get back to routines can often backfire. The dark, cold days and post-holiday blues can make motivation fade quickly. Instead of going all-or-nothing, aiming for a middle ground during the Christmas period will put you in a much better place to keep it going in the new year. And it helps you prove to yourself that consistency (not perfection) always wins in the long run.
Enjoy Christmas Day to the Fullest
The most important focus for Christmas Day is simply enjoying it. If you’re worried about overindulging, take a moment to visualise how you’d like the day to go. Maybe that means eating mindfully, stopping when you’re full, savoring a few chocolates and drinks, and feeling in control.
A few tips:
- Don’t count calories on Christmas Day. Instead, savour the delicious food. If something isn’t particularly enjoyable, don’t feel obligated to eat it.
- Start the day with some protein and nutrition if at all possible, so you feel good and are less likely to overeat later. Ideas could be Greek yogurt with berries and a few nuts or sprinkle of granola, eggs and smoked salmon, or a protein smoothie.
- Think about which treats are truly special. Homemade Christmas goodies often bring the most joy, while mass-produced snacks like chocolates and crisps are available year-round.
Avoid the Scale and Weight Worries
Worried about weight gain? Remember, gaining a pound of fat requires eating an extra 3,500 calories ABOVE your maintenance needs. Even if you eat 6,000 calories on Christmas Day (the UK average) and gain a few pounds the next day, most of that will be food volume, water, and glycogen. But avoid the scale after Christmas if it will trigger negative feelings. What matters most is your habits over the whole Christmas period, not just one day. Get back to those habits and keep going, and any weight gained will drop off.
Stay Active for Fun and Well-Being
Christmas is the perfect time to move your body. Not to “burn off calories,” but because moving your body supports your health and feels good. Whether it’s a walk, a home workout, lifting weights in the gym, or dancing round the living room, it all makes a difference. The extra carbs and calories from festive meals can provide excellent fuel for building muscle, which has a host of incredible benefits, one of them being that muscle boosts your metabolism and makes it easier to burn fat.
Staying active has countless benefits:
- Boosts your mood and energy
- Helps you feel less sluggish
- Improve digestion
- Helps your body regulate blood sugar levels – active working muscles will use up sugar in the blood, which could otherwise cause high blood sugar and end up in fat cells
- Supports your long-term health and fitness goals
Take opportunities to move—and make them happen. If family or friends want to join, that’s a bonus. If not, enjoy some peaceful time for yourself.
There are plenty of ideas for strength training on my Instagram page –
@hayleyplummerpt
Habits Make the Difference
Studies show most people gain weight over the festive period, don’t lose it, and slowly add weight year after year.
To break this cycle, focus on habits:
- Choose moments to indulge, like Christmas Day or family celebrations. But avoid letting indulgence spill into days or weeks.
- Get back to your regular habits as soon as you can. Not as punishment, but as self-care.
- Our bodies thrive on routines, so stick to similar bedtimes and get-up times where possible.
- Keep going with the basics like drinking water and getting a daily walk in.
- Look for protein and nutrition in all the meals around the indulgent Christmas ones.
Building a Healthy Relationship with Food
Christmas is a great opportunity to practice balance and mindfulness. Overeating happens, and that’s okay. Slowing down, savouring the taste of your food, and stopping when you’re full, will help you enjoy it more and consume less overall. If you’re full or something isn’t worth it, save it for later, freeze it, give it away, or throw it out.
Think about your future self who’s reflecting on life and looking back on you now. She’ll want you to have enjoyed the day, made memories, and been present. She won’t want you to have stressed about calories and missed out on things you loved. She’d probably also prefer it if you didn’t eat allll the things and feel awful after. Future you will feel at her best if present you practises finding balance now. Being mindful, enjoying the best of what you love, saying no to a few things, and (most importantly) just keeping going with great habits after.
Final Thoughts – The Best Things to Focus on at Christmas
To sum up, the best things to focus on at Christmas are the things that truly make you feel good. Things like:
- connection and quality time with people you love
- rest and downtime
- putting yourself high enough up the list of priorities to do give yourself what you need
- enjoying some delicious food and savouring each bite
- enjoying some nutritious foods around the indulgent ones
- moving your body in ways that feel good
- being kind to yourself
- aiming for consistency and balance, not the all or nothing approach
As we head into the days between Christmas and New Year, it’s a great time to reflect, reset, and prepare for the year ahead. Take care of yourself, stay consistent with habits that make you feel at your best, and enjoy the season without guilt.
There are plenty more tips, ideas, advice and inspiration in my podcast:
If you’re looking for all the guidance, encouragement and support you need to help you reach your goals in 2025, check out the link below:
Apply for Online Coaching with Hayley in 2025
Wishing you a wonderful Christmas, and a very healthy and happy new year.