How to Get Back in Shape After Christmas (Exactly What I’d Do Over 6 Weeks)

If I wanted to get back in shape after Christmas, fast but without wrecking my body, burning out, or repeating the same January mistakes… this is exactly what I’d do.

Not a detox. Not a punishment phase. And not “starting again” for the 12th consecutive year.

This would be my approach to the fastest sustainable way to look and feel better, the same approach I use with clients who’ve trained before, but fallen off hard over December, and want control, confidence, and visible results again.

Because in 6 weeks, most people can realistically achieve:

• 3–6kg fat loss

• 3–6cm off the waist

• Noticeable changes in progress photos

• A calm, confident feeling around food and training again

Here’s how.

Why Getting Back in Shape After Christmas Feels So Hard

Most people don’t struggle because they “lack discipline”.

They struggle because:

• December removes structure

• January adds pressure

• And people try to fix both with extremes

When you try to get back in shape after Christmas by doing everything at once, you usually do nothing well for very long.

So instead, we use phases.

Phase 1: Reset (Weeks 1–2)

This phase isn’t about pushing hard, it’s about regaining control.

Training (Strength First)

• 3 sessions per week

• Full-body or upper/lower/full

• Moderate loads, clean technique

• Leave 1–2 reps in reserve
  

You’re not chasing soreness. You’re rebuilding rhythm and tolerance to training.

Nutrition (Simple & Measured)

• ~10–15% calorie deficit

• Example range:

  • Calories: not exact — a range you can hit consistently i.e. 1500-1900 per day

  • Protein: 1.5–2.0g/kg bodyweight daily

  • Fibre: 15g per 1000 calories consumed +/- 3-4g.

• Managed alcohol reduction (not zero, intentional)

The goal is compliance, not perfection.

Lifestyle Anchors

• Daily steps target (usually 7–9k)

• Fixed meal structure

• Sleep back to a baseline

By the end of Week 2, most people already feel lighter and calmer, mentally and physically.

Phase 2: Build (Weeks 3–4)

This is where visible progress accelerates.

Training

• Progressive overload returns

• Clear intent each session: add reps, load, or control

• Still strength-first, muscle retention matters

Nutrition

• Same calorie range

• Protein stays high

• Fewer food decisions through repetition

This is where people often drop 2–3kg and notice:

• Waist measurement falling

• Clothes fitting differently

• Confidence returning

If you’re trying to get back in shape after Christmas, this is the phase that convinces you it’s working based of repetition, confidence and clear evidence of progress.

Phase 3: Consolidate (Weeks 5–6)

This phase is the difference between short-term success and long-term change.

Training

• Maintain regular intensity increases

• Don’t chase PRs yet, just slight improvements

• Focus on high quality reps

Nutrition

• No further calorie drops unless progress stalls (very unlikely)

• More flexibility without losing structure

• Alcohol managed, not eliminated

The Key Shift

You stop asking:

“How much can I force myself to do?”

And start asking:

“What am I 90% confident I can do every day for the rest of the year?”

This is how you avoid the classic post-January rebound.

Why This Works When Other January Plans Fail

Most plans fail because they:

• Ignore strength training

• Push too aggressive a deficit

• Expect motivation to carry you

This approach works because:

• It’s strength-first

• Calories are ranges, not rigid targets

• Decisions are simplified

• Progress is measured visually and practically

It’s how people actually get back in shape after Christmas, not just survive January.

What I See With My Clients Every Year

Clients like Zoe, Sammy, Steffi, and Lily didn’t achieve over 10kg of fat loss each in 2025 because they were perfect.

They succeeded because they:

• Committed to the process

• Stayed consistent when motivation dipped

• Treated January as a reset, not a punishment

The results followed.

Final Thought: Don’t Rush January

If you want to get back in shape after Christmas, remember this:

You don’t need to fix everything in one week. You've got all year to finish 2026 in better shape than you did 2025. You just need 6 well-structured weeks to START your momentum with.

That’s it.

If you want support doing this properly, this exact framework is what I coach inside Start With 6, built for people who want results without the all-or-nothing cycle. Click here to learn more.