The festive season brings joy, celebration, and let’s be honest – a fair few concerns about weight gain. While the average person only gains ½-1Kg over Christmas, the worry about holiday weight can sometimes overshadow the magic of the season.
This guide isn’t about restriction or missing out on Christmas cheer. Instead, we’ll explore practical strategies to help you maintain a healthy balance while still enjoying all the festivities December has to offer. From managing Christmas dinner to staying active in creative ways, these tips will help you navigate the season with confidence.
At the end of this article, you’ll find our fun Christmas Dinner Calorie Calculator. While we don’t encourage calorie counting during the festivities, this light-hearted tool can give you an interesting insight into what’s on your plate, and how much activity is needed to burn it off – you might be surprised by what you discover!
Let’s take a look how you can enjoy a healthier Christmas without sacrificing any of the joy…
1. Don’t Be Too Hard on Yourself
Balance is Key: Enjoy Treats in Moderation Without Guilt
Christmas is only once a year and those mince pies, chocolates and festive drinks are part of what makes the season special. The key isn’t to avoid them entirely but to find a balance that lets you enjoy the festivities without the guilt.
Think of it like this – one mince pie won’t ruin your health goals, just as one salad won’t transform your fitness. It’s your overall approach to the season that matters most.
Set Realistic Expectations for the Christmas Break
The festive period isn’t the time to chase aggressive weight loss goals. Instead, maintaining your current weight or allowing for a small fluctuation is often more realistic. Remember some weight variation is completely normal during the holidays – much of it is due to changes in your sleep pattern or eating schedule.
Be Kind to Yourself and Forgive
If you do overindulge at a Christmas party or family gathering, don’t punish yourself. Negative self talk or trying to ‘make up for it’ through extreme restriction often leads to an unhealthy cycle of guilt and overindulgence.
Instead, be kind to yourself as you would a friend. Accept that an occasional indulgence is part of life and move on to your next meal as planned.
Make Memories Rather Than Counting Calories
The holidays are about connecting with loved ones, sharing joy and creating lasting memories. While it’s natural to think about food and weight during this time, don’t let those concerns overshadow what really matters.
Ask yourself: In ten years will you remember the calories in that Christmas pudding or will you remember laughing with family around the dinner table?
Accept Imperfection: It’s Okay to Indulge Sometimes
Perfect eating doesn’t exist – not at Christmas and not at any other time of year. What matters is your overall pattern of choices. Think of your approach to holiday eating like decorating a Christmas tree – a few baubles out of place won’t ruin the overall effect.
Instead of aiming for perfection, focus on finding a way to enjoy the season while still feeling good about your choices. This might mean saying yes to your gran’s special Christmas cake but no to the shop bought biscuits you can have any time of year.
January will come whatever you eat in December. Just find a balance that lets you start the year feeling good and ready to tackle your health goals not guilty about the holidays.
2. Set Realistic Fitness Goals: Keep Your Expectations Manageable During the Holidays
Focus on Maintenance: Aim to Sustain Rather Than Improve Fitness Levels
December isn’t the ideal time to chase personal bests or dramatic fitness improvements. Instead, focus on maintaining your current fitness level through the festive period. This approach takes the pressure off while still keeping you active and healthy.
Set Specific, Achievable Targets: Define Clear and Attainable Goals
Rather than vague goals like “stay fit,” set clear, manageable targets. This might mean committing to three 20-minute walks each week, doing a quick stretching routine every morning, or fitting in two strength sessions between Christmas and New Year.
Allow Flexibility: Be Prepared to Adjust Your Plan as Needed
The festive season brings unexpected invitations and last-minute changes. Build flexibility into your fitness routine – if you miss a morning workout because of a late Christmas party, try a quick afternoon session instead. Remember that something is always better than nothing.
Consider Short Workouts: Opt for 20-Minute Sessions When Busy
Short, focused workouts can be just as effective as longer sessions. A 20-minute circuit training workout or a brisk walk around the local area can help maintain your fitness when time is tight. These shorter sessions are easier to stick to during busy periods.
Use Home Workouts: Stay Active Without Needing the Gym
Create a simple home workout routine using bodyweight exercises, resistance bands, or online fitness videos. This gives you a backup plan for days when you can’t make it to the gym or when facilities are closed for the holidays.
Basic exercises like squats, push-ups, and planks need no equipment but can help maintain strength and fitness. Even dancing to Christmas music counts as movement!
Celebrate Small Wins: Acknowledge and Reward Minor Achievements
Did you fit in a quick workout between Christmas shopping trips? Brilliant! Did you take the stairs instead of the lift at the shopping centre? Fantastic! Recognising these small victories helps maintain motivation during the festive season.
Avoid Perfectionism: Accept That It’s OK Not to Be Perfect
Some days you might only manage a 10-minute workout, or you might miss a session entirely. That’s perfectly fine. Fitness is about consistency over time, not perfection every day. Focus on what you can do rather than what you can’t.
Plan for Indulgences: Balance Treats with Healthy Choices
If you know you’ve got a big Christmas dinner planned, try to fit in a morning walk or quick workout. This isn’t about ‘earning’ your food – it’s about maintaining a balanced approach to health and enjoying the festivities without losing sight of your fitness habits.
Remember, the goal isn’t to maintain a perfect fitness routine through Christmas – it’s to stay active enough to feel good and make getting back to your regular routine in January easier.
3. Move More!
Make Every Movement Matter
Non-exercise activity thermogenesis (NEAT) – or the energy you burn through daily movement – plays a huge role in managing your weight. Simple activities like shopping, cooking Christmas dinner, or wrapping presents all count towards your daily movement.
Dance Through December
Put on your favourite Christmas tunes and have a dance while you cook, clean, or wrap presents. Not only will this boost your mood, but a good dance session can burn as many calories as a brisk walk. Plus, who doesn’t love a kitchen disco?
Make Outdoor Adventures a Family Tradition
Bundle up and head outside with your family. A post-lunch walk on Christmas Day, a weekend stroll to see the neighbourhood lights, or a Boxing Day adventure in the local park – these activities create lasting memories while keeping everyone active.
Walk After Meals
A gentle 10-15 minute walk after meals can work wonders for your digestion and help manage blood sugar levels – particularly helpful after those carb-heavy Christmas feasts. Plus, it’s a great way to catch up with family or grab some peaceful alone time.
Transform Chores into Exercise
Turn Christmas preparations into mini workouts. Vacuum with extra vigour, engage your core while loading the dishwasher, or do some calf raises while washing up. These small efforts add up throughout the day.
Sneak in Extra Steps
Look for opportunities to move more during your normal routine. Walk to the local shops for those last-minute Christmas bits, park further from the supermarket entrance, or pace around while catching up with family on the phone. Every step counts!
4. Prioritise Sleep
Stick to Your Bedtime
Late nights and Christmas festivities can mess with your sleep schedule. Try to stick to your bedtimes and wake up times even during the holidays. Your body will reward you with more energy and less sugar cravings throughout the day.
Create Your Bedtime Routine
Give yourself time to wind down before bed. A warm bath, some gentle stretching or reading a book can tell your body it’s time to sleep. Especially after busy days of Christmas shopping or family gatherings.
Don’t check your work emails or scroll through social media during this wind down time – these can make it harder to switch off.
Make Your Bedroom a Sleep Haven
Keep your bedroom cool, dark and quiet. If you’re staying with family over Christmas or hosting guests, pack earplugs and an eye mask. These simple tools can help you sleep well even when you’re away from home.
Watch Your Festive Drinks
Be mindful of caffeine in tea, coffee and fizzy drinks after 2pm. Remember chocolate also contains caffeine – those After Eight mints might be more stimulating than you think! Try switching to herbal teas in the evening.
Time Your Christmas Feasting
Try to eat your main meals at least 3 hours before bed. If you’re hungry before bed, opt for a light snack like a small banana or a few nuts rather than diving into the Christmas chocolate box.
The Power Nap
If late nights are leaving you tired, a 20 minute afternoon nap can help – but don’t sleep longer than this. Set an alarm to avoid deep sleep which can leave you feeling groggy and disrupt your night time sleep. Don’t nap after 3pm.
Sleep Well and Stay Calm
Christmas can be overwhelming with all the preparations and social commitments. Take moments throughout the day to breathe deeply or meditate. A calm mind means better sleep which means you can manage stress and weight.
Remember: sleep supports your metabolism, reduces cravings and gives you energy – so you can stay active and make healthy choices this Christmas.
5. Limit Liquid Calories: Be Mindful of Alcohol and Sugary Drinks
Know Your Festive Drinks
Many Christmas favourites pack a hefty caloric punch. A large mulled wine can contain as many calories as a mince pie, while that creamy Christmas coffee might match your breakfast in calories. Being aware helps you make informed choices.
Try Simple Drink Swaps
Alternate alcoholic drinks with water or choose slimline mixers. A gin with light tonic instead of your usual pre-mixed gin cocktail, or a spritzer made with half wine and sparkling water, can cut calories without cutting the fun.
Make Water More Festive
Jazz up plain water with sliced citrus fruits, cranberries, or mint leaves. Sparkling water with a splash of cranberry juice and a lime wedge looks party-ready but contains far fewer calories than traditional festive drinks.
Plan Your Drink Choices
Save your liquid calories for drinks you really enjoy. If you’re attending multiple Christmas events, pick which ones warrant a few festive drinks and which ones you’ll stick to water or low-calorie options.
Mind Your Measures
Home-served drinks often contain more alcohol than pub measures. Use a measuring cup for spirits and stick to small wine glasses. This helps manage both calories and alcohol intake – your head will thank you the next morning!
Watch Out for Hidden Sugars
Hot chocolates, flavoured coffees, and shop-bought smoothies can contain surprising amounts of sugar. Try making your own versions at home where you can control the ingredients, or save these treats for special occasions.
Remember: liquid calories don’t satisfy hunger like food does, so they’re often extra calories on top of what you’d normally eat. Being mindful of your drinks can make a big difference to your overall calorie intake during the festive season.
6. Don’t Graze: Small Bites Add Up Fast
Be Aware of Festive Morsels
Those cute little chocolate boxes and festive snack plates can be sneaky. A few Celebrations here, a few cheese and crackers there – before you know it you’ve eaten an extra meal without even realising.
Create Snack Free Zones
Keep treat boxes and snack plates in the kitchen rather than dotted around the house. When snacks aren’t within arm’s reach you’re less likely to graze whilst watching Christmas films or chatting with the family.
Portion Your Treats
Instead of eating straight from the chocolate tin or cheese board, put a small portion on a plate. This will help you keep track of how much you’re eating and enjoy each bite more.
Stay Hydrated to Beat False Hunger
Thirst can disguise itself as hunger. Keep a water bottle handy and drink regularly throughout the day. If you feel peckish try having a glass of water first – you might find the desire to snack disappears.
Time Your Treats
Instead of grazing throughout the day, plan when you’ll enjoy your festive treats. Maybe it’s with your afternoon cup of tea or after dinner. Having a designated treat time helps you enjoy these foods more and keep portions in check.
Keep Your Hands Busy
Find ways to keep yourself busy that don’t involve food. Wrap presents, do a Christmas puzzle or get crafty with the decorations. When your hands are busy they can’t reach for the snack bowl!
Remember: it’s not about banning treats entirely, but enjoying them deliberately and mindfully instead of absent-minded grazing. That way you get maximum enjoyment from your festive favourites without overdoing it.
7. Accountability: Stay on Track Through the Christmas Break
Get a Festive Buddy
Partner up with a friend or family member who has similar health goals. Check in with each other regularly, share tips for surviving Christmas parties and offer support when motivation wanes. Having someone to talk to makes everything easier.
Track Without Being Obsessed
Consider keeping a simple food diary or using an app to track your meals. This isn’t about counting every candy cane – it’s about being aware. Sometimes just knowing you’ll write it down later helps you think twice about mindless snacking.
Tell Your Tribe
Let your closest friends and family know you’re trying to be mindful of your health over Christmas. Most will support you and some might even join you for those post-dinner walks or morning workouts.
Have a Plan B
If you do indulge (and let’s be real, most of us will), have a plan to get back on track. Maybe it’s a morning walk the next day or a healthy breakfast. What matters isn’t the occasional slip up but how quickly you get back to your healthy habits.
Check-Ins
Schedule regular times to review how you’re doing. This might be a weekly weigh-in if that works for you or simply a Sunday evening planning session for the week ahead. Regular check-ins help you stay connected to your goals without being obsessed.
Reward Progress (Without Food)
Celebrate your wins with non-food rewards. Stuck to your movement goals all week? Treat yourself to a festive manicure or that book you’ve been eyeing. Making healthy choices deserves recognition that doesn’t involve extra calories.
Don’t forget: accountability isn’t about deprivation or rules – it’s about supporting yourself with boundaries and awareness through the chaos. Be gentle with yourself.
8. Christmas Dinner: Enjoy the Feast Without the Regret
Take Your Time at the Table
Christmas dinner is not a competition. Put your fork down between bites, join in the conversation and give your body time to register fullness. It takes about 20 minutes for your brain to get the message you’re full.
Choose Your Plate
A smaller plate means smaller portions but still a full plate. This simple trick helps you manage your portions without feeling deprived – and you can always go back for more if you’re really hungry.
Begin with the Best
Fill half your plate with vegetables first. Brussels sprouts, carrots and other seasonal veg are full of nutrients and fibre. They’ll fill you up leaving less room for the heavier parts of the meal.
Roasted vegetables can be just as tasty as their buttery counterparts – it’s all in the seasoning!
Choose Your Treats Wisely
You don’t need to try everything on the table. Choose the dishes you really love and look forward to each year. That might mean saying yes to Aunty Jane’s famous Christmas pudding but no to the shop bought mince pies.
Be Aware of the Extras
Sauces and gravies can add hidden calories to your plate. A big helping of bread sauce or brandy butter can contain as many calories as another serving of turkey. Choose one or two favourites rather than everything.
Drink Wisely
Have a glass of water with your festive drinks. It’ll help you stay hydrated and slow down your eating. Plus, alternating between water and alcohol will prevent that post-dinner sleepiness that leads to afternoon grazing.
Make Every Bite Count
Really taste your food. Notice the roast potatoes, the turkey, the spices in the pudding. When you eat mindfully you’ll often find yourself full with less because you’re really enjoying each mouthful.
Think Before Seconds
Before you go back for more, wait 20 minutes. Ask yourself if you’re still physically hungry or if you’re eating because the food is there. Remember, leftovers are always better the next day!
Remember: Christmas dinner is a celebration not a competition. Focus on the company and the special dishes you look forward to all year, not trying to eat everything on the table.
The TRAINFITNESS Christmas Dinner Calorie Calculator
Ever wondered how many calories are in your Christmas feast? While we definitely don’t recommend counting calories on Christmas Day (remember what we said about making memories, not counting calories!), this fun calculator gives you a playful insight into your festive plate.
More importantly, it shows you just how much activity you’d need to do to burn off those Christmas treats. Spoiler alert: one roast potato would take about 15 minutes of brisk walking to burn off – but don’t let that stop you enjoying them! This isn’t meant to make you feel guilty or restrict your Christmas dinner enjoyment. Instead, it’s a light-hearted way to understand why we suggest things like family walks, dancing to Christmas songs, or playing active games over the holiday season.
Remember: Christmas comes but once a year, and food is just one part of the celebration. This calculator is purely for fun – please don’t let it dictate your Christmas dinner choices or spoil your enjoyment of the feast!
Select the foods to make up your Christmas dinner from the drop down menus and click the button to add it, you can add much as needed and adjust quantities to create your meal.
