Managing social life and special occasions during maintenance
Whether you're nearing your goal weight or have already reached it, you'll naturally transition to a new phase: maintaining rather than losing. When people reach this point, some may feel concerned that they will return to their old habits, as they're mindful of keeping up the progress they've made.
That's why we've written this guide, to help you through this and equip you with everything you need to know so you can go out and live life uninterrupted by worry. We'll take you through how to navigate social occasions, celebrations and holidays during maintenance so that you can still have a great time, even at the final stage of your journey.
Three key takeaways
- Maintenance isn't rigid: You can still enjoy special occasions, an important part of building a sustainable and balanced life.
- Focus on experience: The joy from these events usually comes from the people, memories, and connections you're making, not from what you've eaten and drank.
- Trust the process: Weight changes after events are usually just water retention. You don't always need to change your routine; keep it up, without guilt.
Your social life matters
Like many others, you’ve probably spent years being told to watch your weight, avoid “bad” foods, and treat eating as something to feel guilty about.
It’s understandable if, throughout your weight loss journey, you have felt like you had to be restrictive to maintain your progress.
Hopefully, after a few months of weight loss treatments and working with your prescriber, you'll realise that it's not about strict limits but more about making the right choices and changes to your lifestyle.
No one wants to avoid social events out of fear of weight regain; a healthy social life is just as important as a healthy diet. Maintenance should not mean missing out on the things (and people) that you enjoy.
Ways to enjoy weddings, birthdays and events
Enjoying special occasions while on weight loss treatments is possible with just a bit of planning and the right mindset. The key is to reframe what “enjoying” the event really means.
Instead of measuring a good time by how much you eat or drink, focus on the conversations, laughter, dancing, and connection with loved ones.
You might find that a few bites of wedding cake or birthday treats are perfectly satisfying when you’re truly present and eating mindfully.
Key tips when at the event:
- If at a buffet, fill your plate with protein and vegetables first, then add smaller portions of the foods you want to savour.
- Eat slowly and stop when satisfied rather than stuffed, which allows you to sample more treats without discomfort.
- If alcohol is part of the celebration, be mindful that it affects people differently on these medications, so sip slowly and alternate with water.
Navigating your way through the festive period
Navigating Christmas and the holidays while taking weight loss treatments can feel daunting, especially when festive foods and family traditions are everywhere. But enjoying the season without feeling deprived or uncomfortable is absolutely possible.
Before Christmas dinner, think about which foods truly matter to you. Is it your grandmother’s trifle, the roast potatoes, or your favourite chocolate from the selection box? Allow yourself to enjoy those special treats and release the pressure to eat everything because it’s there.
Remember, one treat won’t undo your progress. Your festive meal won’t derail your hard work, but a couple weeks of constant grazing might slow things down. Focus on being present, enjoying time with friends and family, and trusting yourself to get back on track afterwards.
Can I drink on weight loss treatment?
While we don’t recommend drinking alcohol during treatment, it is possible to manage alcohol and maintain your progress with a mindful approach.
Many people find their relationship with alcohol naturally shifts while on weight loss treatments. You might notice that you feel satisfied with less, or that you’ve become more aware of how alcoholic drinks are calorie-dense and don’t contribute to your nutritional goals.
The key to maintaining your progress is to treat alcohol as an occasional choice, not a default at every social event. Many people realise they don’t miss it as much as they expected and that they can be fully present and enjoy social gatherings without drinking.
If you decide to drink, pace yourself by alternating with water or sparkling water with lime. This will keep you hydrated and help you savour each drink more intentionally.
The dos and don’ts of maintenance at social events
Do:
- Eat protein first: Start your plate with turkey, salmon, or other protein sources to feel satisfied and energised while supporting your maintenance goals. This will anchor your meal and mean you're less likely to overdo it on the sides and desserts.
- Have a glass of water between drinks: Whether you're drinking alcohol or not, staying hydrated throughout an event helps you feel your best and prevents mistaking thirst for hunger. It also gives you something to sip on and slows your pace, helping you stay mindful.
- Enjoy favourites, skip "meh" foods: Give yourself full permission to savour the foods that truly bring you joy, whether your aunt's trifle or perfectly crispy roast potatoes. You do not need to waste your appetite on buffet items or nibbles that don't excite you.
- Plan a gentle reset the next day: A morning walk, plenty of water, and returning to your usual eating routine help you feel refreshed and back on track. Think of it as self-care rather than punishment; you're simply returning to what makes you feel good.
Don't:
- Starve before a big event: Arriving hungry often leads to eating too quickly and making choices you wouldn't usually make when satisfied. Having a light, protein-rich snack beforehand means you can make intentional decisions about what you truly want to enjoy.
- Label foods as good or bad: Food is just food. Labels can lead to guilt and an unhealthy relationship with eating. Maintenance is about balance and flexibility, where all foods can fit into your life when approached mindfully.
- Weigh yourself immediately after: Your weight will naturally fluctuate by several pounds after a social event due to water retention from salt, carbohydrates, and alcohol, not because you've actually gained fat. Give your body two to three days to settle back to baseline before stepping on the scales so you see an accurate picture rather than temporary water weight.
Recovery tips for the day after
If you’ve had a treat and feel guilty, remember that you’re maintaining now; flexibility is all part of the plan. One celebratory meal doesn’t undo your progress, and the ability to bounce back without guilt shows how far you’ve come in building a healthy and balanced relationship with food.
With that being said, here are some tips on how to recover the day after a celebration:
- Stay hydrated! If you've had alcohol, adding electrolytes can help you rehydrate more effectively and feel better faster.
- Keep moving! Movement is key to getting your stomach back into a rhythm, even if it’s just a short walk or light yoga. It doesn’t have to be intense; it’s about getting everything flowing again.
- Don’t skip meals! Recovering the day after a celebration shouldn’t look like punishing yourself. Skipping meals or drastically restricting the day after an event often backfires, as you’ll be hungrier and may overeat. It’s important to return to your regular eating schedule with balanced and nutritious meals.
- Avoid temptation! It’s vital that you get back into your routine again after the celebration. It can be all too easy to slip into ordering a takeaway when you’re feeling worse for wear, especially if you’ve been drinking the night prior.
Frequently asked questions
Can I drink alcohol safely in the maintenance phase?
Yes, in moderation – start slowly, always have it with food, and alternate with water to pace yourself.
What if I gain a few pounds after an event?
It's water retention, not fat gain, and will settle within two to three days of returning to your usual routine.
How do I bounce back after a big meal or weekend?
Return to your normal eating and hydration without restriction or guilt – consistency matters more than perfection.
How often is it okay to have "off-plan" days?
Focus on genuine celebrations rather than regular weekly treats and aim for a mindset where you're making conscious choices rather than thinking in "on/off" terms.
