How to Spend the Holidays if You’re on GLP-1 RAs

Key Takeaways

• Holiday celebrations often come with an abundance of festive food and drinks.

• Pausing your GLP-1 RA treatment to “enjoy the festivities” may seem tempting, but it’s generally not recommended. Speak with your doctor before making any changes.

• There are practical ways to navigate festive meals, gatherings, and food-heavy traditions.

• Stay mindful of what you eat, why you’re eating, and how your medications interact with alcohol.

• GLP-1 RA drug interactions with alcohol require extra care during the holiday season.

Glucagon-like peptide-1 receptor agonists (GLP-1 RAs) have gained global attention for their ability to help regulate blood sugar and support significant weight loss. Several of these medications are approved in Singapore for weight management, while others are used specifically for diabetes treatment. Many people now take GLP-1 RAs, both locally and around the world, to manage health goals more effectively.

With the holidays approaching, you can expect gatherings, festive markets, holiday travel, gift exchanges, family traditions, and of course, plenty of food and drinks everywhere you turn. For many, the season revolves around long meals, back-to-back parties, and generous portions.

If you’re on a GLP-1 RA, you may be wondering how the holiday feasting will affect your progress. Perhaps you’ve even considered pausing your treatment temporarily.

Why people consider pausing their GLP-1 RA during the holidays

People may decide to pause their medication during the festive season for a variety of reasons. Some want to fully enjoy rich Christmas dinners, New Year parties, and social gatherings without the reduced appetite that GLP-1 RAs often cause. Others may wish to enjoy larger portions without uncomfortable side effects like bloating, early fullness, or nausea.

Some may simply want to avoid questions about smaller portions or changes in eating habits.

Why pausing GLP-1 RA treatment during the holiday season is not recommended

Doctors caution that stopping GLP-1 RA medication, even for a short period, can lead to several issues. Side effects that previously improved may return once you restart the medication. Pausing also increases the risk of weight regain or higher blood sugar levels during the holidays.

When people first start GLP-1 RAs, they may experience nausea, vomiting, abdominal discomfort, bloating, constipation, diarrhea, headaches, or reduced exercise tolerance. These often improve as the body adapts. However, pausing the medication can cause these symptoms to come back when treatment resumes.

You may also need to restart at a lower dose, which can slow down your long-term progress.

If you are considering pausing your treatment over the holidays, speak with your doctor first.

How to navigate the Christmas and New Year season while on GLP-1 RAs

1. Be mindful of GLP-1 RA and alcohol interactions

Festive drinks are common during Christmas and New Year. However, GLP-1 RAs may increase the risk of low blood sugar when combined with large amounts of alcohol.

Monitor your intake and drink in moderation. Some individuals may need to reduce how much they drink at one time to avoid dips in blood glucose.

2. Avoid emotional and social eating

Holiday stress, family dynamics, and social pressures can trigger emotional or mindless eating, even when you don’t feel physically hungry.

GLP-1 RAs can reduce cravings and appetite, but studies show that people prone to emotional eating may still override these signals.

Become aware of what triggers you to eat. Before reaching for food, pause and ask: Am I hungry, or am I soothing an emotion?

3. Pay attention to fullness cues

GLP-1 RAs help you feel full faster and keep you full longer. But festive gatherings often involve larger meals, more frequent eating, and irresistible snacks.

Eating beyond your comfortable fullness while on GLP-1 RAs can worsen gastrointestinal side effects such as nausea, reflux, or stomach pain.

Before each meal or snack, assess whether you’re eating out of hunger, habit, or social pressure.

4. Practice mindful eating

Mindful eating can help you enjoy holiday meals without overindulging:

• Chew slowly and pause between bites.

• Put down your utensils between mouthfuls.

• Avoid snacking while chatting or multitasking.

• Use smaller plates when possible.

• Start with vegetables, add protein, then whole grains.

• Skip foods you don’t truly enjoy, and savour the ones you do.

5. Manage the emotional side of holiday eating

The festive season is deeply tied to family traditions and food. Being on GLP-1 RAs may change your appetite, which can feel emotionally difficult.

Some people feel guilty for not eating as much of a loved one’s cooking. Others may feel “left out” of traditions centred around food.

These feelings are normal. If you’re struggling, talk to your healthcare provider, they can help you navigate both the physical and emotional side of treatment.

A holistic approach matters

GLP-1 RAs are most effective when paired with sustainable lifestyle habits: regular movement, balanced nutrition, and emotional support. Whether your goal is weight loss, diabetes control, or both, a holistic approach helps ensure long-term success, even through festive seasons.