9 Tips to Stick to Your Diet through the Holidays

The holidays bring plenty of joy—and just as much temptation. Between family feasts, dessert tables, and endless trays of snacks, it’s easy for healthy habits to slip away. Food is at the center of so many celebrations, and that makes moderation a real challenge for anyone trying to stay mindful of their goals.

You don’t need to skip the pie or sit out the party to stay on track. With a little awareness and planning, you can enjoy the best parts of the season and still feel good about your choices when the new year rolls around.

Drink Water

While drinking water promotes a feeling of fullness, proper hydration also helps the brain determine when we’re truly hungry. Many of the sensations that tell us we’re hungry (gurgling stomach, low energy levels, etc.) can also indicate that we’re thirsty. So, before loading up on food, drink some water to determine if you’re actually hungry.

Another way water helps is to replace high-calorie drinks. This doesn’t mean you can’t enjoy sugary or alcoholic beverages at all. Try “buffering” by drinking water between other drinks to reduce the overall calorie load.

Ask for Help

It is harder to stick to a diet if you are doing it on your own. When eating with others, don't be afraid to mention you are monitoring your calories. They'll understand! Also, once you’ve stated your intention to others, it will be easier to fight temptation because you’ll be more motivated to avoid a slip-up.

It may be helpful to have a specific support buddy who you can empower to remind you quietly of your goals when risky foods are being served.

Use a Smaller Plate

There’s a huge temptation to load up a plate with the wide variety of goodies on the holiday season table. However, by using a smaller plate, you end up eating less food. This is because there is a level of satisfaction in seeing your plate full, even if it's small. So, load up that little plate and you’ll be surprised how filling it is.

Moderate the Alcohol Intake

For many, cocktails, beer, and wine are a traditional part of the holidays. However, alcoholic drinks are a double danger when it comes to sticking to weight loss goals. First, these beverages tend to be high in calories. Second, after a drink or two, inhibitions start to waver, and it’s all too easy to start making excuses for overeating and drinking. It’s best to make a firm commitment ahead of time to having only one or two drinks. Planning to drink water or other low-calorie alternatives in place of additional alcohol can make this easier.

Start with Vegetables

While avoiding holiday treats entirely might be impossible, especially if they are a family tradition, starting with vegetables can help. Party hosts frequently have vegetable trays along with other finger food for appetizers. Fill your (small) plate with those before hitting the high-calorie stuff. If it’s a sit-down dinner, pile on the vegetable options. Since vegetables are rich in fiber, eating them first will help you feel full faster. There will then be less room left for other treats that may ruin your diet routine.

Keep Track of Your Calorie Intake

Tracking calories has helped many people reach their weight-loss goals. This can be especially beneficial during the holidays by providing valuable insights to help you make better food and drink decisions. Numerous smartphone apps make this process easy. Many have access to large databases of various foods, so typing is limited to a few keystrokes, which makes data entry a snap. Several apps also integrate with fitness apps so you can track both calorie input and output.

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Avoid Stress

While holidays are meant for celebration, they can also be stressful. Be mindful of potential situations that could affect your dieting routine. For example, family gatherings can be very tense for some people. The danger is that higher stress levels can more often trigger cravings and promote unhealthy food consumption. Consider these challenging situations ahead of time and develop a plan of action to maintain your peace of mind.

Remain Active

The December holidays are especially tough on dieting goals because there are potentially multiple events during the month, like parties, dinners, or family gatherings. Make an effort to stay active on the days between these events. Physical activity not only burns some of the extra calories but also helps to keep your energy level up and promotes a positive mindset that is essential for keeping on track toward your goals.

Never Forget the Why

Sticking to a diet is not easy. Many people find success by having an established routine to follow each day. However, celebrations of any kind can easily disrupt this rhythm in terms of what food is being served, how much is doled out, and when meals are scheduled. We also have ingrained behaviors about what and how much we eat during these occasions.

Holiday meals should leave you feeling satisfied, not sluggish. A few smart choices—more water, smaller portions, and a bit of movement between celebrations—make a noticeable difference. Enjoy the foods that matter most, skip the mindless extras, and focus on feeling your best. Come January, you’ll thank yourself for striking the right balance between celebration and care.

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