Thrive through Christmas: smart weight tips for midlife women.

5 simple, sustainable tips to help you maintain weight over the Christmas period

I really look forward to Christmas, seeing family and friends and lots of celebrating, but it also comes with a fair amount of overwhelm at times. Between parties, family gatherings, disrupted routines and endless festive food, it’s completely normal to worry about weight gain or losing the healthy habits you’ve worked so hard to build.

But you don’t need to restrict yourself to stay in control. Over the last few years I’ve followed a few realistic strategies, that actually work for my midlife physiology but also enable me to enjoy the season and maintain weight without guilt or stress.

Below are my top five simple, sustainable tips to help you feel energised, confident and in control throughout December.

1. Prioritise protein at every meal

As oestrogen levels shift during perimenopause and beyond, appetite, cravings and blood sugar regulation can become more unpredictable. Protein is your secret weapon.

Including 25–30g of protein at each meal helps to;

Keep you fuller for longer

Stabilise blood sugar

Reduce snacking tendencies

Support muscle maintenance (which becomes increasingly important in midlife)

Simple swaps can make a big difference: Greek yogurt instead of regular, eggs for breakfast, adding tofu to stir-fries, or choosing chicken/fish/lentils as the base of meals. You’ll feel more satisfied and less vulnerable to festive grazing.

2. Keep your routine flexible

December rarely goes to plan. Routines get disrupted, kids are off school, the need to juggle work and our social calendars explode. That’s why aiming for “perfect” is guaranteed to fail.  Instead, adopt a flexible consistency mindset.

You may not have time for your usual workout sessions but fitting in shorter workouts, brisk walks, a few mobility exercises or a quick strength session absolutely count. Ten minutes is enough to shift your mindset and support your metabolism.

Remember: doing something is always better than giving up because you can’t do everything.

4. Drink smart

Alcohol affects women in midlife differently. With changing hormones and slower recovery, alcoholic drinks can impact sleep, cravings, mood and fat-burning more than they used to.  I’ve definitely noticed a big difference in my tolerance levels over the last few years and how it makes me feel the next day too.

You don’t need to avoid alcohol entirely, but a few strategies help:

Alternate alcoholic drinks with sparkling water or soda

Choose spirits with low-sugar mixers, eg. Gin and slimline tonic. 

Decide in advance what your limit is (mine is definitely 4 glasses or game over!)

Eat before you drink to avoid sugar crashes and late-night snacking

By drinking mindfully, you enjoy the social side of Christmas without the knock-on effects that make everything harder the next day.

4. Don’t skip meals to “save calories”

I’ve been guilty of this in the past, and it is a common trap which usually backfires. Skipping meals leads to intense hunger, poor blood sugar control and a much higher chance of overeating later.

Instead, focus on balanced meals throughout the day with protein, fibre and healthy fats. When you keep blood sugar steady, you naturally make more intentional choices and avoid the cycle of overindulging followed by guilt.

5. Sleep

Over this busy festive period our bedtime routine can be disrupted by so many factors, which then can impact the number of hours sleep we are getting. Sleep is such an important framework for midlife women. Sleep isn’t just rest, it benefits hormone regulation, appetite control, metabolic support, muscle recovery and emotional resilience.

Poor sleep can impact weight management in ways women don’t realise, it leads to:

Increased cravings for high-carb, sugary foods

Reduced insulin sensitivity (making fat loss harder)

Increased cortisol, which promotes abdominal fat storage

Good sleep is genuinely one of the most powerful weight-management tools for midlife women.

A gentle reminder for December

You don’t need a strict diet, a clean-eating detox or a December “reset.”

What you do need is a realistic, compassionate plan that supports your energy, stabilises your hormones, and helps you feel strong and in control, while still enjoying everything the season brings.

Small habits make a big impact. And you deserve to move through the holidays feeling good in your body, confident in your choices, and free from guilt.