How to Lose 5 Pounds Before January 1st—Even During the Holidays

The holiday season is in full swing, and if you're anything like me, your to-do list is long, the calendar is packed, and health goals might feel like they’re taking a backseat. But here’s the thing—waiting until January 1st to prioritize your health isn’t your only option.

Instead, you can use these next 21 days to build momentum, shed a few pounds, and set the tone for the new year—all while enjoying the holidays.

Listen in on our Iron Family Podcast to learn first hand how to get those 5lbs off before January 1st! 

Two Holiday Mindsets: Which One Are You?

When it comes to health and fitness during the holidays, most people fall into one of two camps:

1. The “Wait Until January” Mindset
   This group believes it’s impossible to start now because the holidays are full of indulgent treats and busy schedules.
2. The “Why Not Start Now?” Mindset
   This group recognizes that waiting until January is just an excuse. They know even 21 days of focus can make a big difference.

Which mindset will you choose?

Why the Holidays Are the Best Time to Start

If you can maintain or improve your health during one of the busiest, most indulgent times of the year, the rest of the year will feel manageable. By starting now, you’re building resilience, creating new habits, and getting ahead of the crowd that floods the gyms on January 1st.

So, let’s get to it! Here are simple, actionable tips to help you lose up to five pounds before the new year—without missing out on holiday cheer.

1. Shift Your Mindset

Instead of focusing on what you can’t eat, focus on what you can. The holidays are about connection, gratitude, and celebration—not just the food. Enjoy the treats you love most in moderation and leave the rest.

2. Set Realistic Goals

You don’t have to aim for dramatic weight loss. Maybe your goal is simply to maintain your current weight or shed just a pound or two. Whatever your goal, make it achievable.

If hitting the gym every day isn’t realistic, aim for a 20-minute walk. Small wins add up!

3. Prioritize Protein

At holiday gatherings, fill your plate with protein and vegetables first. Protein keeps you fuller longer and helps prevent overeating. Save room for treats, but make nutrient-dense foods your foundation.

4. Don’t Skip Meals

Skipping meals to "save up" for a big holiday dinner often backfires. You’ll arrive overly hungry and more likely to overeat. Instead, balance your meals throughout the day to maintain steady energy and avoid binging later.

5. Keep Moving

Consistency is key. Even a 15- to 20-minute home workout or a walk around the block can make a big difference. Better yet, invite family or friends to join you—it’s a great way to connect and stay active.

6. Limit Liquid Calories

Eggnog and holiday cocktails are calorie-heavy. Enjoy them in moderation and opt for lower-calorie drinks like sparkling water with a splash of juice when possible.

7. Make a Plan

Before heading to holiday events, decide what you’ll eat. Pick a few items you truly enjoy and skip the rest. Remember, one indulgent meal won’t derail your progress—just like one salad won’t magically lead to weight loss.

A Kinder Holiday Approach

Above all, be kind to yourself. The holidays are about joy, not perfection. If you indulge, enjoy it without guilt and refocus on your next meal or workout.

Your Challenge: Make This Holiday Season Different

Pick 2–3 of the tips above that resonate most with you. Write them down, stick them on your fridge or desk, and share your plan with a friend or loved one for accountability.

Let’s make this holiday season one where you prioritize your health, enjoy the moments that matter, and set yourself up for success in the new year.

You've got this!

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Here’s to a healthier, happier holiday season. 🎄✨

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