The Holiday Eating Playbook: Stay in Shape Without Skipping the Fun
Discover healthy holiday tips for fitness-minded individuals: set a drink limit, avoid drinking on an empty stomach, and choose your favorite beverages to maximize enjoyment and minimize regret. Learn how to overcome guilt around food, embrace holiday traditions, and maintain a balanced approach to eating and drinking. This guide empowers you to enjoy the season, make mindful choices, and return to your fitness routine with confidence.
by Michael Agwara, J.D. - (c)2025 Ball 'N Play™ Sports Agency PLLC
Let’s get one thing straight: the holidays don’t “ruin” your fitness.
What messes people up isn’t one plate of mac and cheese or a slice of pie. It’s the three-week stretch of random eating, missed workouts, bad sleep, and the mental spiral of “welp… I already blew it.”
That spiral is the real weight gainer. Not your grandma’s dressing.
So, here’s the plan: you’re going to enjoy the holidays like a normal human… and keep your body in rhythm like an athlete. No shame. No punishment. No January “starting over.” Just smart, simple, and repeatable.
The Big Idea: Holidays Don’t Need Perfection – They Need Anchors
Your body responds to what you do most days, not to what you do at one meal.
So, we’re going to keep four anchors in place. If you hold these, you can eat holiday food and still stay in shape.
Anchor #1: Protein, Every Day
Protein is the closest thing to a cheat code we’ve got.
It keeps you full. It protects your muscles. It stops “holiday snacking” from turning into a 2,500-calorie side quest.
You don’t need to track like a scientist. Just make sure each meal has a nutrient-dense protein source.
Anchor #2: Steps, Every Day
When life gets busy, steps are the easiest fat-control lever.
You don’t need a perfect workout schedule. You need movement that happens, no matter what.
Whatever is realistic for you – the key is consistency.
Take a walk after meals. Walk the dog, etc.
Anchor #3: Lift 2–4 Times Per Week (Short Counts)
If your workouts are shorter during the holidays, that’s fine. The goal is to send the signal: “We’re keeping the muscle.”
Don’t overthink it. You’re not training for the Olympics in December — you’re maintaining momentum.
Anchor #4: Sleep Is the Secret Weapon
Bad sleep can turn cravings into a hostage situation.
When you’re tired, your hunger hormones get messy, your willpower gets weak, and suddenly you’re in the kitchen at 11:59 pm.
Do your best to protect your sleep. Even one extra hour helps.
Alcohol: The Sneakiest Macro
Alcohol isn’t just calories — it’s decision-making.
It lowers inhibition and ramps cravings. That’s why people don’t “accidentally” eat grilled chicken after three drinks. They “accidentally” eat three cookies, two handfuls of Chex mix, and a slice of pie they weren’t even excited about.
If you’re drinking, use these rules:
Alternate: 1 drink, 1 water
Set a cap before you start
Don’t drink on an empty stomach
Choose what you enjoy – don’t waste calories on drinks you don’t even like
The Mindset You Need (Because This Is Where People Fold)
Listen: food isn’t a moral scoreboard.
You are not “good” because you ate clean. You are not “bad” because you ate pie.
The holidays are about people. Memories. Traditions. Sitting at a table and being present.
Fitness is not “never enjoy anything.” Fitness is being able to enjoy things without losing yourself in the process.
So, if you have a big meal? Enjoy it. If you have dessert? Make it count. If you drink? Be smart.
Then go back to anchors. That’s the whole game.