MAINTENANCE FOR THE HOLIDAYS: WHY STICKING TO THIS NUTRITIONAL PHASE CAN BE A HOLIDAY GIFT
The holiday season is a time for celebration, connection, and plenty of (so so much) delicious food. With gatherings, parties, and festive treats around every corner for the next month or so, it’s no surprise that many people feel anxious about how they’ll navigate their nutrition. If you’ve been working toward fat loss or another fitness goal, you might wonder how you can enjoy the holidays without derailing your progress. A little secret: choosing to remain in a maintenance phase during the holiday season can be one of the best decisions you make.
Instead of stressing over sticking to a calorie deficit, avoiding your favorite holiday dishes, or reconsidering seasonal social events, opting for maintenance allows you to enjoy the season while staying on track in the long run. (And as an added bonus, sets you up for success in the new year, if you are eyeing a fat loss phase.)
Some reasons that the consistency of maintenance can benefit you this holiday season and into the new year:
MAINTENANCE CAN REDUCE STRESS AROUND FOOD
The holidays are already busy enough – between traveling, shopping, and spending time with loved ones, the last thing you need is added stress about and additional thought going into your diet. Aiming for maintenance during this time allows you to let go of the pressure to be perfect. (Which, as a friendly reminder, is never the goal – we preach consistency here!)
Instead of worrying about whether you’re hitting a calorie deficit every day, you can focus on enjoying your meals, savoring your favorite foods, and being present at holiday gatherings. Tracking or not, staying within this range and focusing on getting protein, plenty of fruits and vegetables, and staying hydrated alongside your holiday cocktails, can be a more relaxed approach that still supports your overall goals without feeling deprived or guilty. This mindset shift can lead to a healthier relationship with food, and the holidays will become more enjoyable when you’re not constantly thinking about what you should or shouldn’t eat.
AVOIDING AN ALL-OR-NOTHING MINDSET
Some of the biggest challenges my clients often bring up during this season are the urges to restrict before events or overindulge once they’re there. This all-or-nothing mentality can lead to cycles of extreme restriction followed by overeating or guilt, which ultimately leaves you feeling worse. (And this is supposed to be the most wonderful time of the year!)
By choosing maintenance, you break free from this cycle. You can give yourself permission to enjoy holiday meals (in moderation – which might take practice and is often best supported by going into both the season and/or an event with a plan in mind), without the need to restrict or “make up” for indulgences. You’ll have a plan that allows for flexibility, which means you can enjoy your favorite foods without the extremes. This can help you maintain better balance – not just during the holidays, but in your long-term nutrition strategy.
EMBRACING A MAINTENANCE PHASE CAN SUPPORT YOUR ENERGY AND MOOD
Real talk: the holiday season can be draining. From shopping marathons to making and executing travel plans and family gatherings, your energy is often spread thin. Staying in a calorie deficit during this time can leave you feeling even more fatigued and irritable, making it harder to enjoy the festivities.
Eating at maintenance ensures that your body has enough energy to keep up with the demands of the season. You’ll likely notice improvements in your mood, performance, and overall well-being. (I mean, this is a benefit of maintenance no matter the time of year, but sounds pretty clutch during a season that can feel draining, nutrition or not.) Plus, when you’re feeling more energized and positive, you’re better equipped to handle the holiday rush – and make the most of the time with loved ones.
YOU CAN STILL MAKE PROGRESS!
Please do not think that choosing maintenance means hitting the pause button on progress – this phase is progress in itself! By maintaining your current intake and habits through the holidays, you’re setting a strong foundation for success once the new year begins…and beyond.
Rather than falling into the trap of overindulging all season and then scrambling to undo the damage in January, you’ll maintain your results while allowing your body to recover from any dieting phases. This sets you up for future fat loss or muscle gain with a healthy metabolism and strong mindset, making it easier to achieve your goals when you’re ready.
BUILD THE FOUNDATION AND CONFIDENCE FOR FUTURE MAINTENANCE PHASES
The holidays are a great opportunity to practice maintenance, especially if you’re new to the concept (this should always be your starting point, holiday season or not). Learning how to balance enjoyment and structure during this time will help you build confidence for future maintenance phases, whether they’re planned after a fat-loss phase or part of your overall strategy.
By successfully navigating the holidays with a maintenance mindset, you’ll develop skills like listening to your hunger cues, eating mindfully, and staying consistent with your habits – all without the pressure of weight loss. These are valuable tools that will serve you well in any phase of your nutrition journey.
Choosing maintenance for the holiday season allows you to enjoy the festivities without sacrificing your long-term progress. It’s a smart, balanced approach that supports your physical and mental well-being while still keeping you on track. So, give yourself the gift of flexibility this year, and remember – maintenance is progress, too.
Thinking about what goals might be right for you as November and December roll around? Having a plan during this season can be helpful – write it down, talk about it with friends and family, or lean into the support and accountability of a coach! Holidays or not, I’m here to support your success.
