Edited by Mikkel Hyldebrandt
The holidays are a magical time—filled with celebration, delicious food, and perhaps a few too many glasses of spiked eggnog. For many in the LGBTQ+ community, it’s also a season of togetherness and chosen family. While it’s the perfect time to indulge, it can also feel like all your gym progress or mindful eating habits fly out the window. But here’s the thing: the holidays are meant to be enjoyed, not obsessed over. With just a few tweaks, you can have your pumpkin pie and eat it too—without sacrificing your fitness goals or peace of mind.
Don’t Skip Meals—Pre-Game Wisely
Skipping breakfast or lunch to “save calories” for a big dinner might seem like a good idea, but it often backfires. By the time the holiday feast rolls around, you’re ravenous and more likely to overeat. Instead, fuel up throughout the day with balanced meals that include protein, fiber, and healthy fats. A morning smoothie with spinach, protein powder, and almond butter or a hearty salad with chicken and avocado at lunch can set the tone for mindful indulgence later.
Indulge Strategically
The holidays are a time for treats—so don’t deprive yourself. That said, you don’t have to try *everything* on the table. Scan the spread and prioritize the dishes you truly love. Grandma’s famous pecan pie? Absolutely. Store-bought sugar cookies? Maybe skip those. Savor the foods that bring you joy, and don’t waste calories on the ones that don’t excite you.
Lighten Up Classic Dishes
If you’re hosting or contributing to the feast, consider giving classic holiday dishes a health-conscious makeover. Swap heavy cream for Greek yogurt in mashed potatoes, use almond flour in baked goods, or roast vegetables with olive oil instead of drowning them in butter. The best part? These lighter versions often taste just as good and will leave you feeling less sluggish post-meal.
Stay Active—But Make It Fun
Balance your indulgences with movement, but don’t stress about hitting the gym every day. Instead, embrace holiday-themed activities. Go ice skating, organize a festive group hike, or dance the night away at a holiday party. Even a brisk walk with your partner or friends after a big meal can help with digestion and burn a few extra calories.
Hydrate Like a Pro
Holiday cocktails are often packed with sugar, and the more you drink, the easier it is to lose track of mindful eating. Balance each drink with a glass of water to stay hydrated and curb overindulgence. Better yet, mix up lighter cocktails like vodka sodas with a splash of cranberry or try zero-proof alternatives to enjoy the festivities without the extra calories.
Bring Mindfulness to the Table
It’s easy to get carried away in the excitement of holiday meals. Take a moment to slow down and truly enjoy the flavors, textures, and aromas of the food. Eating more slowly not only helps you recognize when you’re full but also makes the meal more satisfying. Remember: it’s about quality, not quantity.
Give Yourself Grace
The holidays aren’t the time for guilt. One indulgent meal—or even a week of them—won’t derail your fitness journey or make your progress disappear. What matters is the habits you return to after the celebrations. Allow yourself to enjoy the season without judgment. Life is about balance, and sometimes that balance includes an extra slice of pie.
Lean on Your Community
The LGBTQ+ community is all about support and celebration, so lean on your chosen family to keep you motivated. Plan a group workout before a big holiday dinner, share healthier recipes, or simply remind each other that enjoying the season doesn’t mean giving up on your goals.
Focus on the Moments, Not Just the Food
The holidays are about so much more than what’s on your plate. Focus on the laughter, the connections, and the memories you’re creating. Food is just one part of the experience—celebrating the people you love is what truly makes the season special.
