GLP-1 holiday tips: How to navigate GLP-1 challenges during the holidays

The holiday season is full of joy, connection, and celebration—but for those on GLP-1 medications, it can also bring challenges. Festive meals, family gatherings, and dessert tables can feel overwhelming, making it harder to stay on track with your GLP-1 treatment or manage side effects like nausea or bloating.

With mindful strategies, planning, and self-compassion, the holidays can become an opportunity to enjoy food, connect with loved ones, and reinforce healthy habits—without waiting until January to start fresh. Whether you’re already on GLP-1 treatment or considering starting, this season is a chance to redefine celebration while staying aligned with your well-being, confidence, and joy.

Understanding the holiday challenges while on GLP-1 medication

With more snacks and treats, larger portions, and disrupted routines, it’s normal to feel off track during the holidays. Sugary snacks and heavy meals may intensify GLP-1 side effects like nausea, bloating, or fullness because these medications naturally slow digestion. Alternatively, you may feel satisfied after a few bites or lose interest in foods that once seemed irresistible. This is a sign your body is responding to the medication.

Social settings bring their own pressures. When others encourage you to “have a little more,” it’s easy to feel self-conscious about eating differently. Remember, your choices are about care, not restriction. 

Late nights, travel, alcohol, and stress can also disrupt appetite, energy, and digestion. Anticipating these common holiday hurdles allows you to plan ahead and adapt as needed so you can stay connected to your goals without missing out on the joy of the season.

What research shows about holiday weight management

Studies show that the holidays are the hardest time of year for maintaining weight, with most people gaining 1–2 pounds during this season. But the key insight is reassuring: success doesn’t come from one “perfect” tactic. People who maintain their progress use a mix of flexible, sustainable tools to manage big meals, social events, and routine changes—exactly the approach that complements GLP-1 weight management. 

Reframing the holidays during GLP-1 treatment

Mindful eating can transform your experience with food during this time of year. Slow down and pay attention to when you’re actually full, and choose foods that truly nourish. While many gain weight during the holidays, those on GLP-1 therapy can stay steady—or even continue progression—by pairing medication with healthy habits.

Think of each social situation as an opportunity to strengthen your confidence. Each time you support your body by setting a boundary, choosing smaller portions, or choosing foods that nourish your body, you reinforce your trust in yourself and your commitment to your long-term health.

The holidays can feel food-centered, but they're also rich with non-food opportunities: laughter, lights, decorations, music, and quiet moments with loved ones. Let yourself enjoy everything the holidays have to offer, including the non-food traditions and moments.

Strategies for enjoying the holidays on a GLP-1

Medication

• Take your GLP-1 medication as prescribed and consult your provider if adjustments are needed during travel or special events. 
• Store your medication correctly and maintain consistency to give your body the best support throughout the season.

Nutrition 

• Start your day with a protein-rich breakfast, like scrambled eggs with veggies or Greek yogurt with berries, to keep you satiated and energized until your next meal. Drink water throughout the day.

• Before filling your plate, scan all options and choose 2–3 dishes you truly want to enjoy. Focus on vegetables, lean protein, and fiber-rich carbohydrates first. Then savor a mindful serving of your favorite holiday treat.
• Eat slowly and chew thoroughly. Take a short break before seconds; you may already feel satisfied.

Exercise

• Adapt your workouts as needed to fit your schedule. Shorter sessions, short walks, and home workouts all still count! 
• Turn activity into family fun: challenge loved ones to a holiday step competition, start a short dance party, or play a backyard game. 

Alcohol, sleep, and stress

• Drink alcohol with food and sip slowly, alternate each drink with water or sparkling water, and choose lighter options, like wine, over creamy or sugary cocktails.
• Aim for 7–9 hours of sleep and establish a calming bedtime routine (dim lights, stretch, breathe deeply, or journal). Late nights and busy schedules can disrupt appetite, increase cravings, and affect your mood and energy levels.
• Manage stress early and practice mindfulness: pause, breathe, and check in with your body. Even a few minutes of stillness or a short walk can reset your mood and reduce stress-induced cravings.

Mindset

• The holidays are about connection and presence, not perfection. One meal or one day won’t undo your progress. Focus on how you care for yourself across the entire season and year.
• If you overeat, skip a walk, or have extra dessert, respond with compassion, not punishment. GLP-1 treatment works best when paired with good habits and self-kindness.

The holidays don’t have to be a setback. They can be a chance to celebrate the version of you that is learning, growing, and investing in your health. With mindful nutrition, movement, sleep, and self-compassion, you can end the year not just maintaining progress, but truly honoring your health, your choices, and your ability to adapt and do your best in every situation.

If you’d like personalized coaching to navigate your GLP-1 journey through the holidays and beyond, Shed offers tailored support to help you feel confident and thrive in every season. Explore our coaching services and book your session today.

Wishing you a joyful, nourishing, and empowered holiday season.

FAQs: GLP-1 treatment and holiday eating 

Can I skip my GLP-1 dose to enjoy bigger meals?‍

For an effective and safe treatment, always check with your provider before making any changes to your GLP-1 dosing schedule.

What should I do if I feel overly full or nauseous on a GLP-1?

Pause, breathe, and sip water or tea slowly to help your body settle. Ginger or peppermint tea can support digestion, and taking your GLP-1 Revive as directed may offer additional support. Gentle movement, such as a short walk, can also make a big difference. 

Is alcohol off-limits while on GLP-1?

Not necessarily, but moderation is really important. Choose lighter drinks, stay hydrated, and avoid drinking on an empty stomach. Confirm safety with your provider.

Can I start GLP-1 treatment during the holidays?

Yes; it can actually be a great time. You’ll have opportunities to practice mindful eating, manage social situations, and start building sustainable habits with support from your healthcare team.

How can I manage social pressure to eat more during the holidays?

Have simple responses ready, such as “I’m good, thank you,” or “I’m listening to my body today.” Intentional boundaries supports your GLP-1 weight-management goals and reinforces confidence.

This information is for educational purposes only and is not a substitute for medical advice. Please consult your healthcare provider before starting or changing any medication.

References

1. Mozaffarian, D., Agarwal, M., et al. (2025). Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. The American Journal of Clinical Nutrition, 122(1), 344-367. https://doi.org/10.1016/j.ajcnut.2025.04.023
2. Díaz-Zavala, R. G., Castro-Cantú, M. F., et al. (2017). Effect of the holiday season on weight gain: A narrative review. Journal of Obesity, 2017, 1–13. https://doi.org/10.1155/2017/2085136 

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