How to enjoy Christmas while on weight loss medications

Christmas is notorious for overindulging on your favourite seasonal snacks, building a mediocre snowman, and laughing over the dinner table. For many, it’s also a time that brings concerns about balancing health goals with the indulgence of holiday feasting. 

But how can you go about enjoying Christmas while being on medicines that reduce your appetite? Can you still enjoy the holiday spread? Is it okay to skip a dose for a few days? The answer is nuanced, but you can cherish every moment of the season while maintaining your health journey—without guilt or drastic measures.

Staying on track with your medication

All prescribed medicines should be taken as directed by your doctor. Staying consistent with your prescribed medication schedule helps maintain the benefits you’ve worked so hard for. If the idea of a large festive meal feels daunting while on medication, consider approaching it with mindful eating strategies rather than altering your treatment.

Enjoying festive meals without guilt

Weight loss medications aren’t designed to restrict enjoyment. They’re tools to support healthier habits and encourage portion control. On that note, Christmas doesn’t have to be a time of denial or skipping your favourite foods. Instead, it’s an opportunity to approach meals differently, savouring each bite, recognising when you’re full, and making choices that align with your goals.

Mindful eating can actually give you a whole new outlook on the Christmas experience. Rather than rushing through a plate full of food, and feeling like you want to burst, slow down and enjoy the flavours, the aromas, and the company. When you’re tuned into how your body feels, it’s easier to balance indulgence with moderation. 

It’s all about maintenance

For many, the break at the end of the year isn’t by any means a time for weight loss and fad diets, and that’s fine. But it doesn’t mean you have to gain weight, either. Maintaining your current weight during a season that celebrates indulgence is a victory in itself. GLP-1 medications are not quick fixes but part of a long-term strategy for health and wellbeing. Skipping doses to eat more freely can disrupt the consistency that leads to sustainable progress.

Planning ahead without compromising

One of the best strategies to balance indulgence with your health goals is meal planning. We know, the last thing you want to do is start meal-prepping your Christmas dinner, but knowing when your big meals are happening and planning lighter, nutritious dishes around them can help you stay on track. Add in meals with lean protein, whole grains, and plenty of vegetables to support satiety and nourishment throughout the day.

Flexibility is equally important. While planning helps, life and holidays are full of surprises. If a spontaneous treat comes your way, accept it without guilt and enjoy the moment. A few treats won’t undo your progress; it’s your long-term habits that count.

Keep hydration in mind

With rich foods and festive drinks at every turn, staying hydrated can sometimes fall by the wayside. Yet, proper hydration can help manage appetite, aid digestion, and keep your body balanced. Water before and during meals can also support the satiety effects of your medication, making it easier to listen to your body’s natural cues.¹ 

Movement is exercise

Going to the gym or getting out to get your steps in may feel like a chore when you’re surrounded by snow and social temptations, but physical activity doesn’t have to mean gym sessions or long runs during the holidays. It’s about staying active in ways that fit naturally into the season. 

Winter walks, family games, or a dance in the living room can keep you moving, boost your mood, and help digestion after meals. We suggest busting out Just Dance 2 on the Nintendo Wii, if you still have one lying around.

Most importantly, let go of guilt

The narrative that we must “atone” for festive indulgence is outdated and unhelpful. The Christmas season is just a small part of the year. If you overindulge at a meal, embrace it as part of a joyous moment shared with family and friends. One or two days of indulgence won’t derail your progress as long as you return to your routine.

Weight loss is a journey measured by sustainable habits, not by perfect adherence to a plan every single day. Guilt-free enjoyment helps build a healthy relationship with food and your body. Weight loss medications are there to assist, not to dictate or restrict your celebration.

The numan take

Holidays–be it Christmas, Easter, or your summer holidays to Croatia– will come and go, but the habits you build will last far beyond these few weeks. This year, allow yourself to enjoy the festivities with a clear mind, knowing that your journey doesn’t hinge on a single meal or day.

References:

1. Jeong JN. Effect of pre-meal water consumption on energy intake and satiety in non-obese young adults. Clin Nutr Res [Internet]. 2018;7(4):291. Available from: http://dx.doi.org/10.7762/cnr.2018.7.4.291