The holidays are full of joy, family, and (let’s be honest) LOTS of food. And while it’s a season for celebration, it’s also a time when many women feel stressed about weight gain, overeating, or losing progress on their health goals. That’s why I’m sharing my 5 top tips for weight loss and avoiding binge eating during the holidays—and exactly why they work. 

1. Pre-Plan and Adjust Macros for Flexibility

Planning ahead is a game-changer when it comes to navigating holiday meals. I always suggest taking one free meal per week—something all my clients do. If you know you have a holiday party on Saturday and a brunch outing on Sunday, make Saturday your free meal and plan Sunday’s food to fit within your macros.

Why It Works:
When you pre-plan, YOU stay in control while still enjoying the festivities guilt-free. It’s not easy to fly by the seat of your pants when you have real goals you want to achieve. Trust me, the days I plan ahead, I’m 99% more likely to hit my goals. Without a plan? It’s a 99% chance I miss the mark.

2. Use a “Prioritize Protein” Strategy

Holiday parties = lots of yummy options, but they’re often low on protein. My tip? Start by eating protein-rich foods like turkey, ham, or fish. If the party is appetizer and treat focused instead of  a meal, have a high-protein snack before you head out the door.

Why It Works:
Protein keeps you full longer and helps curb the “munchies.” When we eat foods that aren’t satisfying, we tend to keep eating… and eating… without ever really feeling full. Prioritizing protein helps manage hunger while keeping you on track with your macro goals.

3. Incorporate the 80/20 Rule

Here’s the deal: completely avoiding holiday treats isn’t sustainable—and it’s not fun. Instead, aim for 80% of your food to be nutrient-dense and 20% to be fun, indulgent items like holiday sweets and an extra serving of your favorite savory side.

For example, after my workout today, I treated myself to a sour cream donut (my fave!) alongside my iced oat milk latte. I fit half into my macros and saved the rest for dessert.

Why It Works:
This approach prevents the restriction mindset that often leads to binge eating. By intentionally planning for fun foods, you create food freedom while staying on track. It’s all about balance and sustainability.

4. Practice Mindful Eating

We live in a rushed, overstimulated world, and the holidays exacerbate that go-go-go feeling. But slowing down when eating is one of the simplest, most effective habits you can adopt. Enjoy each bite of food. Put your fork down between bites, and take a moment to savor your meal. 

Why It Works:
Mindful eating keeps you in tune with your hunger and fullness cues, making it easier to avoid overeating. Bonus? It helps calm your nervous system, improving digestion and overall well-being.

5. Set Boundaries

Ever felt satisfied after a meal only to have a family member push you to eat more? Or maybe there’s “just a little bit left” and you’re encouraged to finish it? Remind yourself that it’s okay to say no. Politely let them know you’re satisfied and don’t want to overstuff yourself.

Why It Works:
Setting boundaries helps you stay in control of your intake without feeling pressured. Plus, it sets a positive example for others that it’s perfectly okay to listen to your body and not clean your plate.

Final Thoughts

The holidays don’t have to derail your progress or leave you feeling out of control. Keep these tips in mind so you can enjoy the season guilt-free while staying aligned with your goals.

This season is about enjoying the moments and treating yourself with love—not stress or restriction. You’ve got this, Beautiful Peach! Let’s make this holiday season your best yet. 🎄✨

Want more personalized tips? Let’s work together!