Weight Loss Through the Holiday Season: Bonus GLP Tips!
Have you ever noticed how the holidays make it harder to stay on track, whether it’s food, movement, routines, or even your intentions?
This season brings travel, celebrations, packed schedules, and plenty of temptations. In this episode, we’re breaking down the key areas that tend to get challenging. We talk about how to enjoy holiday food without guilt, how to set health goals that actually make sense for this time of year, what to consider when it comes to holiday drinking, and how GLP-1 users can navigate the season without losing their progress. We also cover movement—what counts, what’s realistic, and how to keep it doable even during the busiest weeks.
Together, these topics create a more grounded, flexible approach to the holidays, helping you protect your progress while still enjoying the traditions, memories, and moments that matter most.
If you’re looking for guidance that feels steady, realistic, and doable rather than restrictive, keep reading.
Enjoying Traditions While Staying on Track
Food is one of the biggest joys of the holiday season, and it’s tied to tradition and memory, so the goal isn’t to remove the fun or replace everything with “healthy” options. The real challenge is staying balanced without feeling deprived. A common mindset that shows up this time of year is scarcity thinking—the idea that holiday foods are only available now, so everything must be eaten while it’s here. But treats like pumpkin pie, peppermint bark, or sugar cookies can be enjoyed anytime, and letting go of the “last chance” pressure makes it easier to choose mindfully.
A helpful approach is to focus on the foods that genuinely feel special instead of trying to include everything just because it’s festive. Keeping a few favorites—like a yearly peppermint mocha or decorating sugar cookies—helps preserve tradition without going overboard. There’s also value in appreciating food visually. Some desserts look beautiful but aren’t really worth eating, and it’s completely okay to admire something without taking a bite.
The same idea applies to savory dishes. It’s easy to think, “This is the only time of year for crab legs or prime rib,” and end up eating more than feels good. But for many people, especially those on GLP-1 medications, large portions can lead to nausea or discomfort. A smaller serving is often enough to enjoy the moment while still listening to the body.
Ultimately, the goal isn’t restriction; it’s intention. Eating nourishing foods most of the time—protein, vegetables, fruits, fiber-rich meals—creates space for the treats that truly matter. And avoiding the habit of skipping meals before a big dinner helps prevent overeating later. With a bit of planning and a steady approach, it’s possible to enjoy the season fully, savor the traditions that matter, and still feel good afterward.
Realistic Health Goals for the Holidays
As the holiday season approaches, it’s a good time to reassess health goals with clarity instead of pressure. This time of year brings travel, gatherings, treats, and disrupted routines, so the expectations set earlier in the year may not fully fit the current reality. For many people, the most realistic goal is simply maintaining weight. After months of progress, the holidays add stress, shorter days, and more indulgent food, making maintenance a success on its own. Someone might step on the scale before Thanksgiving, note the number, and aim to see the same number on January 1.
Others may still be in active weight loss mode, especially if they’ve recently started a plan or medication. Progress can continue, but often at a slower pace—and that’s normal. The end of the year also tends to highlight unfinished goals, which can create pressure to “make up for lost time.” But forcing an unrealistic push usually backfires. For example, someone aiming to run 550 miles in a year might realize in December they’re far from the target. Trying to cram in an extreme number of miles wouldn’t be wise. Ending the year at 450 is still progress worth acknowledging, just as losing 15 pounds when the goal was 20 still reflects meaningful effort.
The opposite reaction—giving up completely—is just as unhelpful. A mindset of “I’ll start again in January” only makes the next phase harder. Falling short doesn’t erase the work already done, and abandoning habits now makes restarting more difficult. December isn’t too late to strengthen helpful routines, whether that’s daily walks, strength training, or staying consistent with balanced meals.
The outlook at the end of the year can be simple: set goals that fit your current season, recognize progress even if it looks different than expected, avoid burning out in an attempt to “fix” the year, and don’t abandon the habits you’ve already built. Healthy change doesn’t need a new calendar to begin. It can continue—or start—right now.
Rethinking Holiday Drinking
Alcohol is another challenge that tends to surface during the holiday season. From parties to family gatherings, drinks are often a standard part of celebrating. But this time of year also brings a noticeable trend: many people start the new year with a break from alcohol, often through “Dry January.” If that’s already on your mind, it may be worth considering an earlier start.
Research continues to shift on alcohol and health. For years, moderate drinking was thought to offer some health benefits, especially for the heart. Now, we’re seeing more evidence that alcohol may not benefit health at all—and in some cases, even small amounts may have negative effects. For anyone focusing on weight loss or improving metabolic health, alcohol becomes even more counterproductive. It adds calories, can increase appetite, and may slow progress on health goals.
Instead of waiting for January, this might be a good time to cut back—or take a full break—and observe how it affects energy, sleep, mood, and cravings. You may feel better than expected.
Of course, it’s important to be cautious. If someone drinks heavily—around 10 or more drinks per day—stopping suddenly can be dangerous and may lead to withdrawal. In that case, it’s essential to seek medical guidance before making any big changes. But for those who drink socially or only at special events, stepping away from alcohol during the holidays can be a chance to reset habits, stay more present, and even save money.
There’s also the added bonus of avoiding the kinds of regrettable holiday moments that sometimes come with one drink too many—especially at workplace parties.
Taking a break from alcohol now, even briefly, can be a powerful way to support health goals and start the new year with a clearer mind and a stronger body.
Holiday Tips for GLP-1 Users
For those using GLP-1 medications to support weight loss, the holiday season can bring unique challenges. One of the most important tips is to stay consistent with your medication. Many patients consider pausing their medication while traveling or during holidays in order to “eat freely.” However, stopping a medium or high dose for weeks or months means that when it’s restarted, it must begin at the lowest dose again to avoid side effects. Instead of stopping, consider adjusting the dose temporarily if your appetite is overly suppressed. The goal is not to eliminate appetite completely, but to maintain a comfortable level where you can enjoy meals without feeling the need to overeat.
Traveling during the holidays is another common concern. GLP-1 medications like Wegovy and Zepbound are stable at room temperature for a limited time—four weeks for Wegovy and three weeks for Zepbound. Insulated medical bags or bottles with ice packs can help maintain a cooler temperature while on the move. Always check the medication visually: if the liquid becomes discolored or cloudy, it should not be used, and guidance from your healthcare provider or the manufacturer is essential.
Meal planning while on GLP-1 medications also deserves attention. Because these medications increase satiety, it’s okay to prioritize your favorite holiday foods first—whether that’s turkey, stuffing, or cranberry sauce—so you can enjoy them before feeling full. For most other meals, continuing to focus on protein, fiber, and nutrient-rich foods helps maintain balance and supports ongoing health goals.
It’s also worth reflecting on the broader purpose of these medications: they’re designed to support long-term changes in your relationship with food. While they make it easier to eat smaller portions and choose healthier options, they aren’t a solution for deeper challenges around food habits or mindset. For those struggling with feelings of restriction or anxiety around portion size, working with a dietitian or therapist alongside your prescriber can provide additional support.
In summary, GLP-1 users can navigate the holidays successfully by staying consistent with medication, adjusting doses if needed, traveling safely with medications, prioritizing favorite foods, and maintaining a healthy, balanced approach at other times. Coupled with movement, mindful eating, realistic goal-setting, and thoughtful consideration of alcohol intake, these strategies can help ensure a joyful and healthy holiday season.
The holidays don’t have to derail your health goals. With intention and planning, it’s possible to enjoy food, stay active, navigate alcohol thoughtfully, and manage GLP-1 medications without stress. The key is balance, consistency, and focusing on what truly matters to you—whether that’s savoring traditions, maintaining progress, or simply feeling good in your own body.
This season, approach each choice with awareness, prioritize the habits that support your long-term goals, and remember that small, steady steps often make the biggest difference. By staying grounded, you can enjoy the holidays fully and set yourself up for a healthy start to the new year.
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