Christmas time is full of fun, food, and special moments but it often means routines get a little out of whack. If you find yourself feeling out of sync with your goals and usual habits, you’re not alone! It’s completely normal, and there’s no need to feel guilty. The best way forward is to focus on small, manageable steps to gently restore your healthy habits and feel your best again.
1. Reset Your Routine with Regular Meals
Ease back into balanced eating by having meals at regular intervals over the day. This is usually every 4-5 hours. Avoid the urge to skip meals to “make up” for Christmas and New Years blow outs. Instead think of regular meals as a way to help stabilise your energy and appetite.
2. Increase Your Hydration Gradually
January is usually one of the hottest months of the year, so hydration is key for maintaining energy for motivation and exercise. If you have gotten out of the habit, just start by carrying a water bottle and sip throughout the day. Even a little extra water each day can help boost your energy and curb cravings as you get back into routine. Using a bottle with a straw can also make it easier to regularly sip through the day.
If you are not keen on water, you can sip on teas or water infused with your favourite fruits to make it more appealing.
3. Add Colour Back to Your Plate
Focus on adding in rather than restricting. Bring in more fresh fruit and veggies for fibre and nutrients. Focus on the colour for a fun and novel twist. How many different colours can you add to your shopping trolley and your dinner plate?
4. Ease Back into Movement
Short walks or gentle stretching are great ways to reintroduce activity. Don’t pressure yourself to jump into intense workouts. Consistency is what matters the most so choose physical activities that you enjoy are going to be more likely to stick than those that leave you sore and exhausted.
5. Get Back to a Sleep Routine
More sleep means more energy to exercise and motivation to keep to your plans. We also know that the more sleep is associated with lower body weight and calorie intake. Good sleep hygiene includes winding down a little earlier, switching off screens at least an hour before bed, and aiming for a consistent bedtime and wake up. Even small improvements can make a big difference in your energy and cravings.
6. Start with a Small, Achievable Health Goal
Pick one simple habit to focus on this week—like hitting a daily step target, adding protein to breakfast, or prepping a few meals. Using the TF Food & Exercise Diary can help you build awareness, stay accountable, and turn small wins into habits that actually stick.
7. Plan Simple, Balanced Meals
Choose easy recipes and balanced options that fit your schedule. No need for complicated meal plans—think quick salads, stir-fries, or wraps. Check out the Tony Ferguson meal plans and recipes for ideas.
8. Limit the “All or Nothing” Mindset
Remember, you don’t need to be perfect! Flexibility and self-compassion will help you stick with healthy changes far longer than strict rules. Think about how you would talk to a good friend and internalise it for yourself.
9. Clear Out What You Don’t Need
Give your kitchen a light refresh—tidy up, toss expired items, and restock basics. Think of it as a fresh start, not a restriction. Put the foods you would like to focus on within sight and easy reach. Tuck away those foods you want to eat less off. It isn’t about making them off limits, but you will find it easier to stick to your eating plans if you don’t see those foods first when you open the fridge.
10. Celebrate Small Wins
Acknowledge every positive step, no matter how small. Whether it’s a week of regular meals, a few walks, or drinking more water—these are all wins worth celebrating. Celebrating can simply be giving yourself some kind words of recognition, telling an accountability buddy about your progress or treating yourself to a little reward such as a home pamper session or a bubble bath.
