How to stay consistent with your diet and training when your routine falls apart

THE festive season is one of the hardest times of the year to stay on track with your fitness goals. Your normal routine gets thrown off with family events, travelling, work shutdowns, late nights, and endless food options everywhere you look. It’s easy to slip into an “all or nothing” or “YOLO” mindset, but the truth is you don’t need a perfect plan to stay consistent. you just need a realistic one.

Here’s how to stay in control of your diet and training even when everything around you is chaotic.

1. Be mindful of alcohol and its impact

Alcohol is one of the biggest reasons people fall off their diet during the holidays. It’s not only high in empty calories, but it also slows down protein synthesis, which means your body will struggle to build or maintain muscle after drinking. This is especially important if you’re trying to stay lean or hold onto strength. If you’re going to drink, choose white spirits such as vodka, gin, or tequila. These generally have lower calories and fewer added sugars when compared to cocktails, ciders, beers, and creamy holiday drinks. Stick to moderation and try pairing each drink with a glass of water to control intake and stay hydrated.

2. Junk food is everywhere – control, don’t avoid

Christmas comes with easily accessible junk food at every turn. Dessert tables, samoosas, pastries, cakes, biscuits, chocolates, leftover meals, and snacks lying around the house. Instead of trying to avoid everything, which usually leads to bingeing later, allow yourself to have these foods in moderation. The trick is to plan ahead.

If you know you’ll be having one unhealthy meal or snack later in the day, adjust your other meals to stay within your calorie target (this is what I do). A simple way to do this is to focus on lean protein and vegetables earlier in the day so you have more flexibility later. Remember, one meal won’t ruin your progress unless you allow it to turn into a full-day or full-week binge.

3. Use protein shakes to stay on track

During the holidays, your normal meal routine is often impossible to follow. Maybe you’re visiting family, travelling, or just not eating at the same times you usually do. This is where protein shakes become a powerful tool. You don’t need to rely on meal prep during Christmas, simply aim to at least hit your daily protein goal. A shake or two each day can help you stay full, maintain muscle, and prevent overeating on snacks. This also takes away the stress of constantly worrying about whether your next full meal will be “healthy enough.”

4. Eat before going out

One of the biggest mistakes people make is arriving at a party or event hungry. This almost guarantees binge eating on whatever high-calorie snacks are available. Have a balanced meal before you leave, something high in protein and fibre. This keeps you satisfied and reduces the urge to mindlessly snack. You’ll enjoy your food far more when you’re not starving, and you’ll make more controlled decisions.

5. Adjust your training expectations, not your goals

You may not be able to train as often during the holiday period, and that’s completely normal. The goal is not perfection - it's consistency. You do not need to train every day. Focus on hitting 1 to 2 full-body workouts per week. This is enough to maintain muscle, strength, and momentum.

Combine this with an increase in your step count or general activity levels, such as walking more, going for hikes, playing with family, or doing short home workouts. I myself plan on training three times per week and increasing my daily step count. My normal routine consists of training twice per day and reaching 10 000 steps from training clients but I plan to use this time to rest and recover.

And although I won’t be training as frequent, I will still find a way to have full body workout every week. Something is always better than nothing, and maintaining your training habit is far more important than volume during this period.

6. Find a gym nearby (or use what you have)

If you’re travelling or staying somewhere unfamiliar, search for a nearby gym, hotel gym, or even a temporary day pass. Today, most hotels and resorts have at least a basic gym setup, which is more than enough for a full-body session. If you genuinely can’t get to a gym, bodyweight training like push-ups, squats, lunges, core work, and resistance bands will keep you strong until you get back to your regular routine.

7. You don’t need to eat unhealthy all day

Holiday eating doesn’t have to be a free-for-all. Instead of giving yourself permission to eat unhealthy for the entire day, commit to just one meal or one snack. Choose when it suits you best. Maybe at lunch, maybe in the evening, and keep the rest of your day balanced with proteins, fruit, vegetables, and water. This small shift helps you enjoy festive treats without losing control or feeling guilty.

Final thoughts

Your routine might fall apart over Christmas, but your goals don’t have to. With a little planning, mindfulness, and flexibility, you can enjoy the festive season while still staying aligned with your fitness journey. You’ve worked hard this year! Don’t ruin all your progress in just one month or a few days. Remember, you don’t need perfection to make progress. You just need consistency, smarter choices, and a mindset that prioritises balance over extremes.

Rahul Govender is an elite personal trainer at Virgin Active and an online fitness coach helping beginners transform their bodies with simple, sustainable methods. Email [email protected]

THE POST