Expert-led diet tips to maintain a healthy lifestyle during holiday season

The holiday season is meant to be joyful but for many people, it quietly becomes a time of overeating, weight gain and self-criticism. In more recent times, it is noticed that overeating during festivities is rarely about hunger alone. It’s often driven by emotions, social pressure, long days and the constant availability of indulgent food. Understanding this is the first step to breaking the cycle. Nutritionist Annie Kanwar weighs in on the necessary tips to keep in mind to maintain a healthy lifestyle during the holiday season. 

Why do we overeat during the holiday season

Overeating is strongly influenced by our brain’s reward system. Stress, performance anxiety at social gatherings, boredom or even standing awkwardly at a party can push us to snack mindlessly. Food temporarily boosts dopamine, the “feel-good” chemical but that relief is short-lived, often followed by guilt and loss of control. The goal during the holidays isn’t restriction, it’s awareness.

1. Eat with intention, not impulse

One of the simplest strategies I recommend is to avoid snacking at parties. Instead, arrive with a plan: enjoy the main meal OR choose 4 appetisers one each and call that the meal to replace dinner or desserts you truly like in a single serve as dinner. This turns eating into a conscious experience rather than a reflex. If possible, have a protein-rich snack before stepping out such as a protein shake with berries and water. Protein increases satiety, stabilises blood sugar and reduces the urge to graze
endlessly on fried snacks cooked in inflammatory oils that contribute to belly fat, skin ageing and blood sugar spikes.

2. Drink smart

Alcohol and sugary beverages lower inhibition and increase appetite. Opt for sugar-free beverages or soda water with lime and sip slowly. Holding a drink also reduces the tendency to snack out of boredom while socialising. Hydration itself is powerful, thirst is often mistaken for hunger, especially in warm indoor settings.

Avoid emotional eating traps

Many people eat not because they’re hungry but because they feel awkward, left out, overstimulated or emotionally drained. If you catch yourself reaching for food in those moments, pause. Redirect your energy into conversation, dancing or simply stepping outside for fresh air. Staying mentally engaged reduces emotional eating dramatically.

The “Next-Day Reset” that works

Even the most mindful eater may overindulge occasionally and that’s human. What matters is what you do next. A practical reset is to extend your overnight fast the following day and eat one balanced meal later in the evening, focusing on lean protein and vegetables. Keep carbohydrates limited to leafy greens and skip refined sugars. Hydrate well with water or sugar-free electrolytes and take a gentle walk after meals to improve glucose handling. This simple approach often reverses water retention and bloating within 24-48 hours.

(Also Read: An expert's secret to a healthy life)

Movement matters, even without a workout

If regular workouts aren’t possible during late nights and travel, don’t give up on movement. A10-15 minute walk after meals, indoor pacing during phone calls or even simple calf raises can significantly reduce post-meal blood sugar spikes and fat storage. Consistency beats intensity during festive weeks.

A gentle reminder

Weight gain isn’t always about calories alone. Hormones, gut health, inflammation and stress all influence how the body stores fat and retains water. When digestion and metabolism are supported, maintaining a slim waist becomes far easier even during indulgent seasons.

The most successful people don’t avoid celebrations. They stay aware, flexible and kind to themselves and that’s what truly carries them through the holidays looking and feeling their best.

(Also Read: Pilates: First a celeb trend, now a top fitness choice)

Annie Kanwar is a Functional Medicine Practitioner, Nutritionist and the Founder of Functional Medicine International (FMI)