December Doesn’t Have to Be a Write-Off: My Christmas 20% Rule

I’ll be honest with you – every year, I say December is going to be fine! I’ll “stay on track”, and then on the 1st of the month I open the advent calendar, eat the chocolate before I’ve even started my day, and it’s like the day just unravels from there. Sweetness in my mouth kick-starts my sweet-tooth and I just want more...! For the rest of the month!!!

Does this happen to you or is it just me? 🤪

December’s a weird month. Our routines go out the window, we’re busier, there’s more alcohol, more snacks in the house, and the “Oh, it’s Christmas, it doesn’t count” mentality kicks-in. And, I’m not here to tell you not to enjoy yourself – because I absolutely will be. But…

My personal goal this year? To finish December the same weight I started it. Not lighter, not leaner – just not going backwards. And that, I will count as SUCCESS! Because if we enter January at our current baseline instead of five pounds up, bloated and knackered? That’s a massive win already for 2026.

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My 20% Rule

Rather than trying to be “good” (which is code for “perfect” and spoiler: people rarely are, especially in December), I’m focusing on being 10% better than the version of me that fully leans into the festive chaos.

The practicalities of this means:

• If I’ve had the advent chocolate first thing… I don’t let it push me towards a more carbohydrate heavy breakfast or lunch. I stick with my planned food.

• If I go out for drinks… I make sure I’ve got something high-protein or higher in good fats and easily accessible to eat, ready at home, for the next morning.

• If I am drinking alcohol, I ensure I stay hydrated. In practice, that means I will drink a big glass of water with rehydration salts before I go out. And again as soon as I wake the next morning. I find this massively helps me avoid hangovers. [Side note: I did a comparison of rehydration salt brands in a previous blog if you are interested].

• If I’ve had a late night… I still get out for a 20-minute walk, even if I’m not up for a full workout.

Because the issue isn’t always what you did that night: the large glass (or bottle 🙄) of wine – it's the hungover eating the next day when you're tired and reach for beige food and sugar. The “treats” that turn into two+ days of off-plan eating, weight gain and sluggishness. And then 3 days later, just when you are back on track, you go out again and repeat.

I've been there. Many times. And it really doesn't do me any favours! 😩

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So What If We Just… Don’t Make January Harder?

If you feel unfit right now, tired, maybe a bit frustrated with your habits… imagine how much worse it’ll feel if you add 4–6 weeks of letting everything slide.

Instead, what if:
➡️ You keep your protein intake reasonable every single meal.
➡️ You get some movement in most days (even 10–15 minutes).
➡️ You stop that “well, I messed up breakfast so the whole day is ruined” mindset.

You don’t have to diet. You just have to not give up.

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My December Challenge to You (and Me!)

• 🍫 Enjoy the treats – consciously. If you are eating a treat, take extra care to mindfully savour every moment of it.

• 💧 Hydrate! Staying hydrated helps maintain energy levels, supports digestion, improves concentration, regulates body temperature, and reduces cravings, all of which make it easier to stick to healthy habits.

• 🍳 Plan post-night-out food BEFORE you go out. I'm thinking eggs and avocado the next morning (I find avocado particularly helpful in satisfying cravings the next day). Maybe some baked beans to help give a bit more stodge (I make my own with black beans with a few herbs and tomato puree as these agree with me a lot more than tinned white beans in loads of sugar).

• 🚶 Move daily, no matter how small.

• 🧠 And think: “What’s my 20% today?”

Because if you can get through December at neutral, January could actually be the start of real progress.

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