The holiday season brings joy, celebration, and plenty of opportunities to gather with people we care about. But it also brings something else—endless food, constant snacking, disrupted routines, and more temptations than any other time of year.
Between late October and New Year’s, many adults gain 5–10 pounds without realizing it. Not because they’re overeating intentionally—but because holiday habits pile up quickly.
The good news: you can enjoy the season and stay in control.
Over the years, we’ve seen countless patients in Kansas City and Topeka maintain their weight—or even lose weight—by following a few simple, consistent strategies.
Here are seven updated holiday survival strategies to help you navigate the season feeling strong, confident, and healthy.
1. Start Your Day With Protein (It Changes Everything)
Skipping breakfast or grabbing something sugary sets you up for cravings later.
A protein-rich breakfast stabilizes appetite, boosts metabolism, and helps prevent overeating in the evening—one of the most common holiday pitfalls.
Quick, convenient ideas include a Chocolate Dream Shake, savory protein soups, or Maple Brown Sugar Oatmeal from Tague Nutrition. These options deliver steady energy without the blood-sugar crash.
2. Prioritize Sleep, Even When Your Schedule Gets Busy
Holiday stress, late nights, and disrupted routines often lead to fatigue—and fatigue triggers cravings.
Aim for 7½ hours of sleep each night. Adequate sleep supports metabolism, reduces hunger hormones, stabilizes mood, and makes it easier to say “no” to unnecessary treats.
Think of sleep as a secret weapon for staying in control.
3. Keep Hydration Front and Center
Mild dehydration is often mistaken for hunger, which is why people snack more during the holidays.
Choose beverages that support metabolism:
- Ice-cold water
- Coffee (3–5 cups per day is proven beneficial)
- Tea
These drinks help curb appetite, boost energy, and keep your metabolism running efficiently throughout the day.
4. Move Daily—even When It’s Cold, Busy, or Crowded
Holiday calendars get full fast, which makes fitness one of the first habits to disappear.
Set a simple goal: at least 9 minutes of intentional activity each day.
Nine minutes is enough to improve metabolic health and is realistic, even on the busiest days.
Brisk walking is perfect—and accessible for nearly everyone.
5. Smart Snacking Makes a Big Difference
When schedules are chaotic, people tend to grab whatever is available—which usually means high-calorie holiday treats.
Prevent this by keeping healthier options on hand.
Tague Nutrition bars and meal replacements provide:
- Convenient portion control
- High-quality protein
- Steady energy
- Reduced cravings
Keep a few in your bag, desk, car, or pantry so you’re never caught unprepared.
6. Support Energy and Metabolism With the Right Nutrients
Fatigue hits hard during the holidays, especially when stress and rich foods take over. But low energy often leads to overeating or leaning on sugary snacks for a quick boost.
Energy Plus, designed by Dr. Tague, supports:
- Healthy metabolism
- Improved energy
- Better mental focus
It’s one of our most popular supplements because it helps patients stay energized and stable—even during the busiest season.
7. Celebrate Wisely With Alcohol
If you enjoy wine, you don’t have to give it up entirely. Small servings of red wine (2–5 oz) have been associated with cardiovascular benefits, and they don’t contribute to abdominal weight gain the way beer and sugary cocktails can.
Just stay within healthy limits:
- Women: 1 glass
- Men: 1–2 glasses
Moderation keeps both calories and cravings under control.
A Season You Can Enjoy without Losing Ground
Healthy holidays aren’t about perfection. They’re about making small, consistent decisions that keep you feeling strong and in control.
When your routine stays steady, the occasional indulgent meal or festive treat doesn’t derail your progress. These seven strategies give you the structure you need to enjoy the season—and still feel great in January.
And if the holidays highlight deeper challenges like ongoing weight gain, low energy, cravings, or difficulty staying on track, that’s a sign your body needs something more personalized.
The Center for Nutrition specializes in helping adults understand what’s really driving their weight and energy changes, and we can help you build a medical plan that works for the long term.
Take Action Now—Don’t Wait for the New Year to Start
If you’re already feeling the effects of holiday stress, cravings, or creeping weight gain, now is the perfect moment to get support. Waiting until January only makes the journey harder.
At the Center for Nutrition, patients often tell us they wish they had contacted us sooner—because once we identify the real medical factors behind their weight gain, everything becomes easier.
The holidays don’t have to derail your health, and you don’t have to push through another season feeling tired, discouraged, or out of control.
Start today and enter the New Year already losing weight, already feeling better, and already supported by a medical team who understands what your body needs.
Don’t wait—appointments fill quickly before the holiday rush.
Schedule Your Free Consultation Now:
- Kansas City (Leawood): 913-814-8222
- Topeka: 785-273-4443
Schedule Your FREE No-Obligation Consultation
Give yourself the gift of feeling better—before the holidays start.
Your healthiest year begins with your next step!
