The holidays are full of rich food, social events and disrupted routines. You do not need to avoid every party to avoid regaining weight. A little planning lets you enjoy the season and stay on track.

Before the event

• Do not arrive starving. Eat a protein-rich snack or a light meal beforehand.
• Plan your treat. Decide which one or two foods you really want and enjoy them without guilt.
• Use calorie banking. Set a few calories aside in the days before. See our article on calorie banking.

At the table

• Protein and vegetables first. Fill half your plate with vegetables and a quarter with protein, then add the rest.
• Go slowly. Take a first plate, wait ten minutes and decide whether you really want more.
• Watch liquid calories. Alcohol, eggnog and sweet drinks add up fast; alternate with water.

A simple holiday day

Keep moving

A walk after the meal, a skating or skiing outing or a short home workout counts. Movement also helps manage stress.

If you slip

One heavy meal does not undo your progress. Return to your plan at the next meal; do not skip meals or punish yourself.

Handy protein options for the season: protein bars for a quick snack before heading out, or browse the full shop.

Frequently asked questions

Should I skip meals before a party?

No. Arriving very hungry usually leads to overeating. Have a protein snack instead.

How much weight do people gain at the holidays?

It varies, and for many people it is small but tends to stay. Small, consistent habits matter more than perfection.

Next steps

Calculate your daily protein with our protein calculator, estimate your timeline with the weight-loss forecast, browse our protein products, or contact the clinic.

This article provides general information and does not replace advice from your doctor, pharmacist or dietitian.