🎄 Managing Christmas Eating While on Weight-Loss Medication - A supportive festive guide for the Zumba with Jo community

joloveszumba
Dec 10, 2025
3 min read

At Zumba with Jo, we’re all about helping you feel confident, energised and joyful — whether you’re dancing in class, laughing your way through Lift & Laugh, or enjoying a fabulous shimmy in Zumba or Zumba Gold. And because many of you have told me you’re now taking weight-loss medication, I wanted to share a warm, realistic guide to help you navigate Christmas eating in a way that feels supportive, calm and enjoyable. Managing Christmas eating while on weight-loss medication.

Christmas is magical, but it also brings so much food. Buffets, tins of chocolates, mince pies, mulled wine, family meals — it’s all part of the fun, but when your appetite has changed and you feel full more quickly, it can be a lot to manage. The good news? You absolutely can enjoy the season. You might just need a few little strategies up your sleeve to keep yourself feeling comfortable.

One of the most helpful things is listening to your body’s new rhythm. Weight-loss medications often mean you feel full sooner than you expect. Eating slowly helps you notice that moment before you tip into discomfort. Smaller bites, taking your time, and stopping at the first signs of fullness can make all the difference. And truly — the leftovers aren’t going anywhere!

Something else that works incredibly well is starting your meals with protein. Whether it’s turkey, veggie alternatives, prawns or a bit of cheese, a protein-first approach keeps you feeling steady and satisfied, instead of on a blood-sugar rollercoaster that leads to mindless nibbling.

When it comes to Christmas treats, it’s not about saying no — it’s about choosing the ones you truly love. Save space for your favourites and don’t feel obliged to pick at the things you don’t even enjoy.

One special dessert savoured slowly is far kinder on your body than a bit of everything eaten out of habit.

If you’re finding that big meals leave you feeling bloated or uncomfortable, smaller portions can make the whole experience more enjoyable. Because your digestion is a little slower on these medications, a smaller Christmas dinner or a half-sized dessert lets you enjoy all the lovely flavours without the nausea afterwards.

Alcohol can feel different too. Many people naturally want less when they’re on medication, and that’s perfectly fine. Sip slowly, enjoy what you’re having, and alternate with water if it helps you feel your best.

And then there’s the social side — the aunties who insist on seconds, the friends topping up glasses, the inevitable “Oh go on, it’s Christmas!” comments.

You are completely allowed to say, “I’m pacing myself,” or “My medication means smaller portions work better for me.” Most people understand immediately, and you don’t need to justify your choices.

Keeping a gentle routine can help keep everything balanced. Staying hydrated, having a normal meal before parties, and moving your body in ways that make you feel good all make a big difference. Our classes do wonders for digestion, mood and energy — and when we close for the Christmas break, the on-demand videos are there for you at home. They’re easy, fun and a great way to get your friends or family involved too!

Women working out at home — On demand videos are a great option for a quick blast!

Most importantly, please remember that Christmas Day is just one day. A couple of festive meals won’t undo your progress, especially if you approach them with kindness towards yourself. Christmas is for enjoyment, not guilt.

And if you find yourself with a mountain of leftovers, share them around or pop some in the freezer. January You will thank you!