10 Ways to Reset After the Holidays

Drawing the Line in the Potatoes and Gravy

The holidays are for enjoying life.

The reset is for protecting your future.

You don’t need a perfect restart — you need a realistic plan you can repeat.

So here’s the simplest way to get back on track without turning your house into a dusty home gym museum.

No more overthinking — just day-by-day simplicity.

It has been determined that 1–2 lbs per week is a healthy weight-loss goal. Over 52 weeks, that’s up to 52 lbs at the minimum — and if you ball out, up to 104 lbs in the same year.

Source: CDC – Steps for Losing Weight

To meet our goals, we have to draw the line somewhere. I’m drawing mine right in the potatoes and gravy.

10 Tips to Get Back on Track With Weight Loss

1. Be intentional when picking your start date

You can start before the holidays or be deliberate and start after. Both have pros and cons.

Starting before the holidays

Pros:

• You can build momentum early.

• You might go into the holidays already down a few pounds, which feels motivating.

Cons:

• You may feel restricted during the season.

• Some people don’t thrive in a restrictive setting.

• You might feel like you’re sabotaging the progress you made if holiday eating happens.

Starting after the holidays

Pros:

• You’ve gotten the desserts and festive eating out of your system.

• You’re mentally ready for a clean restart.

Cons:

• You may have gained extra pounds on top of what was already there.

• That can feel discouraging.

Bottom line: whichever you pick, draw your line and stick to it.

2. Start with a minimum plan

This is crucial.

Most of us bite off more than we can chew, and a month later we throw in the towel.

Your minimum plan:

• 10 minutes walking

• 10 minutes lifting

That’s it.

3. Build a simple “Gen X-friendly starter kit.”

As you progress, keep it simple:

• A walking pad

• Comfortable walking shoes (I live for my HOKAs)

• Two sets of dumbbells

Choose weights that feel comfortable and safe for you.

Affiliate disclosure: If you purchase through the links below, I may earn a commission at no extra cost to you.

Shop My Simple Starter Kit:

• Walking pads

• HOKA Shoes

• Dumbbells

4. Prioritize protein at every meal

Protein first. Then build the rest of your plate around it.

A simple rule of thumb:

• Aim for roughly the grams of protein that match your desired weight.

• Example: If your goal is 130 lbs, aim for about 130 grams of protein per day.

• Split across 3–4 meals.

What does that look like for breakfast, lunch, and dinner when selecting any combination of protien below?

Breakfast (30–40g protein)

2–3 eggs + turkey sausage

Greek yogurt + berries + nuts

Cottage cheese + eggs on the side

Lunch (35–45g protein)

Grilled chicken salad

Turkey burger bowl

Tuna or salmon with veggies

Dinner (40–50g protein)

Steak or ground beef bowl with veggies

Chicken thighs + roasted vegetables

Salmon + green beans

Keep it simple and repeat what works.

5. Lift weights 2–4 days per week

Gen Xers need to maintain and build muscle. It’s crucial.

You can follow a few dumbbell-focused YouTubers or simple plans and keep sessions to 15–30 minutes

Also, try to alternate lower-body and upper-body days, muscle recovery is essential.

Strength training helps:

• Metabolism

• Posture

• Joint support

• Confidence

• Long-term independence

Source: National Institute on Aging – Strength training benefits as we age

6. Walk like you’re paying yourself

Walking is low-drama, high-payoff.

Use your pad while:

• Watching TV

• Listening to music

• Answering texts

• Plotting your comeback

Walking is the reliable friend who never flakes.

And no, we’re not training for marathons. Too much intense cardio isn’t the goal at this age—especially if cortisol is already a problem.

Source: CDC – Adult physical activity guidelines (walking + strength)

Bonus Gen X move: make a high-energy playlist.

Aim for about 30 minutes — roughly 8–10 songs depending on track length.

My list:

• Eye of the Tiger by Survivor

• Ain’t No Stopping Us Now by McFadden and Whitehead

• Rocky Anthem Song (Gonna Fly Now) by Bill Conti

• Danger Zone by Kenny Loggins

• Little Red Corvette by Prince

• Sledgehammer by Peter Gabriel

• Rockit by Herbie Hancock

• Footloose by Kenny Loggins

• Addicted to Love by Robert Palmer

• Living on A Prayer by Bon Jovi

There are plenty of high-energy '80s playlists on YouTube if you want to keep it classic. But if newer music gets you moving, rock that too — the best playlist is the one that gets you off the couch.

7. Stop the “All or Nothing Spiral Early

One holiday plate doesn’t ruin a plan.

But the “I already messed up, so I might as well…” mindset will.

Remember, we want to enjoy life. We will have holidays, vacations, birthdays, anniversaries, and we should be able to enjoy that meal and get back on track the next meal. The keyword is meal and not day. No need to have a whole cheat day. Why self-sabotage?

New rule:

One off-meal = next meal back on track

8. Track what you did, not what you hoped.

A notebook wins because it’s honest.

Keep track of your:

• Walk minutes

• Lift days

• Protein wins

• Water

• Mood

This becomes your proof you’re not “starting over". You’re stacking reps.

9. Use of GLP-1 or other weight loss tools is not a Hall Pass

If you’re on GLP-1 and doing well, keep building habits.

If you’re struggling: you’re not broken — you’re learning.

Either way:

• Pair it with protein

• Pair it with strength training

• Pair it with consistency

This is not meant as medical advice; please follow your doctor's instructions.

10. Give Yourself 7 Days of “Don’t Be Extra.”

This is the grown-folks reset.

For one week:

• No extreme workouts

• No starving

• No “new personality” diet

All you have to do is:

• Walk most days

• Lift weights 2-4 times per week (dumbbells, squats, lunges, etc.)

• Prioritize Protein

• Drink plenty of water

• Get at least 6-8 hours of sleep

That’s the reboot.

Build Your Plate (7-Day High-Protein, Strength-Supporting Reset)

For the most part, 1500–1800 calories per day is a healthy deficit for weight loss. If you have special needs, you can work with a dietician.

Here is an example of what I may eat in a week.

• Goal: 1500–1800 calories/day

• Focus: protein-first, healthy vegetables, and healthy fats

• Some fats I use on purpose: butter, olive oil, ghee, and coconut oil.

• Note: Calories are estimates and may vary by portion and brand.

I won't be eating any bread, rice, or pasta because they cause inflammation. However, you should eat what your body can tolerate.

Eat as many leafy green veggies as you can, assuming you don’t have any medications that may interfere with them. According to the Mayo Clinic, if you’re on warfarin, the key is consistency with vitamin K foods rather than sudden, significant changes. Either way, follow your doctor's directions.

Source: Mayo Clinic – Warfarin diet and vitamin K foods

Here’s the simple 7-day plate plan I’ll be following as I kick off this reset — you’re welcome to use it as-is or tweak it for your own life.

Day 1 (1535 calories)

Breakfast (440 calories)

3 large eggs- 2 carbs, 15 grams of fat, 18 grams of protein (210 calories)

1 tbsp butter – 0 carbs, 11 grams of fat, 0 grams of protein (100 calories)

2 oz turkey sausage – 1 carb, 9 grams of fat, 9 grams of protein (120 calories)

1 cup spinach – 1 carb, 0 grams of fat, 1 gram of protein (10 calories)

Lunch (565 calories)

6 oz chicken breast, skinless (cooked) – 0 carbs, 6 grams of fat, 52 grams of protein (280 calories)

3 cups mixed salad veggies – 10 carbs, 0 grams of fat, 2 grams of protein (45 calories)

1 tbsp olive oil – 0 carbs, 14 grams of fat, 0 grams of protein (120 calories)

1/2 avocado – 6 carbs, 11 grams of fat, 2 grams of protein (120 calories)

Dinner (530 calories)

6 oz salmon (cooked) – 0 carbs, 22 grams of fat, 34 grams of protein (360 calories)

2 cups broccoli – 12 carbs, 1 grams of fat, 5 grams of protein (70 calories)

1 tbsp ghee – 0 carbs, 11 grams of fat, 0 grams of protein (100 calories)

Day 2 (1645 calories)

Breakfast (445 calories)

3 large eggs – 2 carbs, 15 grams of fat, 18 grams of protein (210 calories)

1 oz cheese – 1 carbs, 9 grams of fat, 7 grams of protein (110 calories)

1/2 cup peppers + onions – 5 carbs, 0 grams of fat, 1 grams of protein (25 calories)

1 tbsp butter – 0 carbs, 11 grams of fat, 0 grams of protein (100 calories)

Lunch (650 calories)

5 oz 80/20 ground beef (cooked) – 0 carbs, 28 grams of fat, 25 grams of protein (360 calories)

1 cup cauliflower rice – 5 carbs, 0 grams of fat, 2 grams of protein (25 calories)

1 cup zucchini – 4 carbs, 0 grams of fat, 1 grams of protein (25 calories)

1 tbsp olive oil – 0 carbs, 14 grams of fat, 0 grams of protein (120 calories)

1/2 avocado – 6 carbs, 11 grams of fat, 2 grams of protein (120 calories)

Dinner (550 calories)

6 oz chicken thighs, skin-on (cooked) – 0 carbs, 26 grams of fat, 41 grams of protein (390 calories)

1.5 cups green beans – 14 carbs, 0 grams of fat, 3 grams of protein (60 calories)

1 tbsp butter – 0 carbs, 11 grams of fat, 0 grams of protein (100 calories)

Day 3 (1587 calories)

Breakfast (512 calories)

3 large eggs – 2 carbs, 15 grams of fat, 18 grams of protein (210 calories)

2 slices bacon – 0 carbs, 12 grams of fat, 6 grams of protein (160 calories)

1/2 avocado – 6 carbs, 11 grams of fat, 2 grams of protein (120 calories)

1 medium tomato – 5 carbs, 0 grams of fat, 1 gram of protein (22 calories)

Lunch (535 calories)

5 oz tuna – 0 carbs, 2 grams of fat, 35 grams of protein (150 calories)

1 tbsp olive oil mayo – 0 carbs, 10 grams of fat, 0 grams of protein (100 calories)

3 cups mixed salad veggies – 10 carbs, 0 grams of fat, 2 grams of protein (45 calories)

1 tbsp olive oil – 0 carbs, 14 grams of fat, 0 grams of protein (120 calories)

0.75 oz nuts – 4 carbs, 11 grams of fat, 4 grams of protein (120 calories)

Dinner (540 calories)

6 oz pork tenderloin (cooked) – 0 carbs, 6 grams of fat, 42 grams of protein (240 calories)

2 cups Brussels sprouts – 16 carbs, 1 gram of fat, 6 grams of protein (80 calories)

1 tbsp coconut oil – 0 carbs, 14 grams of fat, 0 grams of protein (120 calories)

1 tbsp butter – 0 carbs, 11 grams of fat, 0 grams of protein (100 calories)

Day 4 (1730 calories)

Breakfast (475 calories)

3 large eggs – 2 carbs, 15 grams of fat, 18 grams of protein (210 calories)

1 oz cheese – 1 carb, 9 grams of fat, 7 grams of protein (110 calories)

1 cup mushrooms – 2 carbs, 0 grams of fat, 2 grams of protein (15 calories)

1 tbsp butter – 0 carbs, 11 grams of fat, 0 grams of protein (100 calories)

1/2 cup berries – 10 carbs, 0 grams of fat, 0 grams of protein (40 calories)

Lunch (585 calories)

6 oz rotisserie chicken – 0 carbs, 12 grams of fat, 42 grams of protein (300 calories)

3 cups mixed salad veggies – 10 carbs, 0 grams of fat, 2 grams of protein (45 calories)

1 tbsp olive oil – 0 carbs, 14 grams of fat, 0 grams of protein (120 calories)

1/2 avocado – 6 carbs, 11 grams of fat, 2 grams of protein (120 calories)

Dinner (670 calories)

6 oz lean steak (cooked) – 0 carbs, 20 grams of fat, 44 grams of protein (360 calories)

1.5 cups of asparagus – 8 carbs, 0 grams of fat, 4 grams of protein (45 calories)

1 tbsp butter – 0 carbs, 11 grams of fat, 0 grams of protein (100 calories)

3 cups mixed salad veggies – 10 carbs, 0 grams of fat, 2 grams of protein (45 calories)

1 tbsp olive oil – 0 carbs, 14 grams of fat, 0 grams of protein (120 calories)

Day 5 (1585 calories)

Breakfast (480 calories)

3 large eggs – 2 carbs, 15 grams of fat, 18 grams of protein (210 calories)

4 oz ground turkey (cooked) – 0 carbs, 9 grams of fat, 22 grams of protein (160 calories)

1 cup spinach – 1 carb, 0 grams of fat, 1 gram of protein (10 calories)

1 tbsp ghee – 0 carbs, 11 grams of fat, 0 grams of protein (100 calories)

Lunch (555 calories)

5 oz 80/20 ground beef (cooked) – 0 carbs, 28 grams of fat, 25 grams of protein (360 calories)

1 oz cheese – 1 carb, 9 grams of fat, 7 grams of protein (110 calories)

2 tbsp sour cream – 1 carb, 6 grams of fat, 1 gram of protein (60 calories)

1/2 cup peppers + onions – 5 carbs, 0 grams of fat, 1 grams of protein (25 calories)

Dinner (550 calories)

6 oz chicken breast, skinless (cooked) – 0 carbs, 6 grams of fat, 52 grams of protein (280 calories)

2 cups roasted cauliflower – 10 carbs, 0 grams of fat, 4 grams of protein (50 calories)

1 tbsp olive oil – 0 carbs, 14 grams of fat, 0 grams of protein (120 calories)

1 tbsp butter – 0 carbs, 11 grams of fat, 0 grams of protein (100 calories)

Day 6 (1585 calories)

Breakfast (510 calories)

3 large eggs – 2 carbs, 15 grams of fat, 18 grams of protein (210 calories)

3 oz smoked salmon – 0 carbs, 10 grams of fat, 17 grams of protein (180 calories)

1/2 avocado – 6 carbs, 11 grams of fat, 2 grams of protein (120 calories)

Lunch (465 calories)

6 oz shrimp – 1 carbs, 2 grams of fat, 36 grams of protein (180 calories)

3 cups mixed salad veggies – 10 carbs, 0 grams of fat, 2 grams of protein (45 calories)

1 tbsp olive oil – 0 carbs, 14 grams of fat, 0 grams of protein (120 calories)

1/2 avocado – 6 carbs, 11 grams of fat, 2 grams of protein (120 calories)

Dinner (610 calories)

5 oz 80/20 ground beef (cooked) – 0 carbs, 28 grams of fat, 25 grams of protein (360 calories)

1/2 cup peppers + onions – 5 carbs, 0 grams of fat, 1 grams of protein (25 calories)

1 cup cauliflower rice – 5 carbs, 0 grams of fat, 2 grams of protein (25 calories)

1 tbsp ghee – 0 carbs, 11 grams of fat, 0 grams of protein (100 calories)

1 tbsp butter – 0 carbs, 11 grams of fat, 0 grams of protein (100 calories)

Day 7 (1570 calories)

Breakfast (435 calories)

3 large eggs – 2 carbs, 15 grams of fat, 18 grams of protein (210 calories)

1 oz cheese – 1 carbs, 9 grams of fat, 7 grams of protein (110 calories)

1 cup mushrooms – 2 carbs, 0 grams of fat, 2 grams of protein (15 calories)

1 tbsp butter – 0 carbs, 11 grams of fat, 0 grams of protein (100 calories)

Lunch (585 calories)

6 oz rotisserie chicken – 0 carbs, 12 grams of fat, 42 grams of protein (300 calories)

3 cups mixed salad veggies – 10 carbs, 0 grams of fat, 2 grams of protein (45 calories)

1 tbsp olive oil – 0 carbs, 14 grams of fat, 0 grams of protein (120 calories)

1/2 avocado – 6 carbs, 11 grams of fat, 2 grams of protein (120 calories)

Dinner (550 calories)

6 oz salmon (cooked) – 0 carbs, 22 grams of fat, 34 grams of protein (360 calories)

2 cups broccoli – 12 carbs, 1 gram of fat, 5 grams of protein (70 calories)

1 tbsp coconut oil – 0 carbs, 14 grams of fat, 0 grams of protein (120 calories)

Here’s the truth: We don’t need a reinvention montage. We need a reset we can repeat.

A little walking, a little lifting, protein-first, and honest tracking — that’s how the fog clears.

Some days you’ll be locked in. Some days you’ll be one cookie away from chaos.

That’s still progress if you come back to the plan at the next meal.

So pick your start date, keep your setup simple, and protect your future one ordinary day at a time.

If you’re in this Gen X comeback with me, drop a comment: Where are you drawing your line this week?