4 Tips to Get Back on Track After the Holidays

The holiday season brings lots of fun, festivities and, usually, indulgent food. It can also come with changes that can disrupt our routines, making managing weight a challenge.

The good news? The new year presents the perfect time to reset.

Here are four tips that can help you refocus on your health and weight goals courtesy of Lianne Stephanos, a registered dietitian with the Pali Momi Medical Center 360° Weight Management Center.

Ease Back into Exercise

Maintaining a regular exercise routine during the holidays is tough. It already feels like there aren't enough hours in the day, and with all the extra holiday commitments, exercise often falls by the wayside.

Now that we can all take a breath, focus on easing back into exercise. Getting adequate exercise is vital for a successful weight-loss journey and even more important to maintaining a healthy weight long-term.

The easiest way to get back into a regular exercise routine is to make it fun!

"We live in paradise, so make use of the outdoors!" Stephanos says. "Go on hikes with your family, play a physically challenging game like pickleball, or swim and walk at the beach. Our program recommends at least 30 minutes of exercise daily before surgery and at least one hour of exercise after surgery."

Be sure to schedule your workouts in your calendar and invite a friend or family member to help stay motivated and accountable.

Meal Plan and Cook at Home

After all the holiday food and meals away from home, it'll feel like a relief to get back to your own routine.

Remember that meal planning is one of your keys to success.

"Consider meal prepping and batch cooking on the days that you are off from work so that it is easier to stay on track with your meals for the rest of the week," Stephanos recommends. "Focus on getting adequate protein and veggies in your meals, as these are your most important nutrients."

Prepare your foods using healthier cooking methods such as steaming, grilling, broiling, air frying and/or baking.

Continue to limit fried or oily foods that may not sit well in your stomach, and sugary foods.

Preparing meals at home is an easy way to ensure you are getting the nutrients you need and aren't getting too much of the nutrients you don't.

Focus on Hydration

If you struggled with hydration during the holidays, you aren't alone! But remember – good hydration is an important health goal, and you should be drinking at least 64 ounces of noncarbonated, sugar-free and decaffeinated beverages.

Your needs may increase depending on your physical activity, overall health and daily environment.

Reestablish a Good Sleep Routine

Just like when it comes to scheduling in exercise, it seems there aren't enough hours in the day to get enough sleep! And it's worse during the holidays.

Now that we are in the New Year, aim to get back on a regular sleep schedule by going to bed and getting up at the same time every day.

Aim for 7.5 hours a night of uninterrupted sleep.

"Avoid taking naps during the day, which can take away from sleep time at night, and avoid eating too close to bedtime or eating large meals before sleep, which can cause reflux and prevent you from restful sleep," Stephanos advises.

If you find yourself struggling with weight management, the Pali Momi 360° Weight Management Program is available to offer the tools and support you need to reestablish your healthy habits.

Call the office at 808-951-5677 to learn more.

Published on: December 30, 2025