CHRISTMAS… it’s THE ultimate eating challenge. But for the millions of us reportedly on weight loss jabs, what misery awaits?
Will you have to forgo your favourite festive treats? Will dinner leave you feeling sick and rushing to the loo? Fear not… there are some simple steps any avid can take to enjoy the festive feasting without nasty side effects OR crucially missing out on all the fun.
Have a happy, JABBY Christmas – your ultimate guide to festive fat jabbing WITHOUT missing the funCredit: Getty
10% of fat jab users will be giving up their injections to fully enjoy their ChristmasCredit: Getty
It’s known that the likes of suppress your appetite and slow digestion, so don’t allow for mindless scoffing.
It’s why one in ten jabbers are quitting their GLP-1 meds for a Christmas blowout, according to a survey of 500 prescribed by CheqUp.
Almost all say they want to “go all out and enjoy themselves” (48 per cent), or that they deserve a break (42 per cent) – and too right!
But for those sticking to the plan, what can they expect at Christmas?
“Christmas is going to be a bit of a minefield,” admits Emily Somers , a registered associate nutritionist (ANutr) & behaviour change coach at Voy .
“Some people feel really anxious when it comes to the massive change in routine. And there’s a lot of guilt that comes after indulging yourself, but that one specific day won’t undo all your progress.
“It’s important to enjoy yourself as well.”
There’s also the risk of side effects worsening with every roast potato and helping of pigs in blankets.
So, here’s how to navigate the festivities when you’re on the likes of and .
SKIP SAFELY
MANY users online are discussing whether to take ‘Christmas off’.
“Lots of people choose to take Christmas off so they can enjoy their food without feeling too full or queasy,” Emily tells Sun Health.
The other option is to reduce the dose – 36 per cent plan to, according to Chequp – or to perfectly time their doses so that they have an appetite at the right time.
Emily says: “We don’t recommend skipping dosages over Christmas, but you can pause your GLP-1s. It is safe to stop at any time and the effects won’t disappear overnight.”
She adds: “GLP-1 drugs can be taken any time of day, there’s no single correct time of day to take it, it’s just whatever best timing fits your routine and helps you feel your best.
“But we say to keep consistent week to week.”
Always speak to your clinician if you want to change or skip a dose.
FAMILY AFFAIR
ONE of the toughest challenges at is dealing with other people’s expectations.
Comments like, ‘Just one more’, or ‘Go on, take another’, can get pretty tiring, especially if you haven’t made public you are using GLP-1s.
“It can be a really hard, but if someone feels comfortable talking about it, being honest and saying, ‘It makes me feel fuller faster, I might not be able to eat or drink as much, but I’m still very much going to be part of the day,’ is a really important conversation to have,” says Emily.
“It’s not about dieting or being boring, but it is about avoiding feeling unwell.
“Most people are fine once they understand that it’s health-related and you’re still there to enjoy Christmas.”
PLATE IT UP
When plating up your dinner, try have 50% non-starchy vegetables and and a small amount of healthy fatsCredit: Getty
might be the most indulgent meal of the year, but inherently it’s not all bad.
Emily says to aim for:
- Half a plate of non-starchy veg: Go for steamed broccoli, Brussels, peas and corn over cheesy cauliflower cheese and honey roasted parsnips.
- A quarter plate of protein: Turkey is a lean meat, but beef or pork can be heavier.
- A quarter plate of carbs: Roasties, stuffing or Yorkshires (preferably homemade)
- A small amount of healthy fats: Likely already included due to cooking styles (oils, fats, butter).
“Having a smaller plate and watching portion size can be helpful to avoid nausea or that too-full feeling,” says Emily.
“The medication makes you feel fuller sooner so be mindful of how you are feeling.
“Taking a pause between bites can really help with bloating.”
TRIGGER FOODS
NO festive lunch is complete without the and cheese.
But you’ll want to be mindful of so-called “trigger foods that can make side effects worse,” says Emily.
Pigs in blankets are a ‘trigger food’ and you should be mindful of how many you consumeCredit: Getty
“Being mindful of very fatty, rich, heavy foods is really important to reduce bloating, fullness, and stomach discomfort,” she says.
She says “cheeseboards, anything fried, creamy sauces and anything cooked in lard or goose fat,” don’t need to be cut completely, just eat less.
Consider air frying roasties instead of slathering them in goose fat for the oven.
Emily adds: “are definitely a trigger food.
“But if they are something you enjoy, then do have them.
“Just be mindful of how many.”
ALCOHOL ALLOWANCE
THE might not taste how you remember.
Emily says: “GLP-1 medication can change your preferences; alcohol may be a little bit less appealing than usual.”
Go steady with the Buck’s Fizz – and make sure you have something to eat firstCredit: Getty
Even if that’s not the case, she says: “Go steady, have something to eat first and pace yourself, just so you’ve lined your stomach.
“Alcohol can upset the stomach more easily on the medication as well, just because it slows stomach emptying, and drinks are absorbed a little differently.”
This may leave you with a double whammy of lingering hangover and severe jab side-effects.
Plus, you may get drunk faster or feel ‘over the limit’ for longer.
“Stick to slow sipping and moderation,” says Emily.
And if you’re partial to a Baileys or eggnog; “They come under very creamy, richer drinks, and are more likely to make side effects worse, so sticking to less heavy forms of alcohol would be a good idea,” says Emily.
GIMMICKS
DON’T fall for so-called online, though.
On some online forums, Mounjaro users swear by taking
“It’s not a hangover cure, it’s to relieve digestive symptoms,” says Emily.
“It may soothe the stomach, but it won’t stop alcohol absorption or prevent dehydration, which are the things that cause a hangover.”
DRINK UP
WHAT you should never skip is water – in fact, drink more!
“Weight loss medication doesn’t just change your perception of hunger, it also changes your perception of thirst, so dehydration can become more common,” says Emily.
Make sure to keep hydrated as the weight loss medications alter your perception of thirstCredit: Getty
“A lot of my clients have reminders on their phone so they get used to drinking throughout the day.
“Drinking plain water, sparkling water, herbal teas, between your meals can be really useful, and if you are having more snacks, make sure you’ve got a glass of water with you.
“We say to aim for six to eight glasses a day.”
This will help ward off a hangover, too.
ROCK AROUND THE CHRISTMAS TREE
All the small bursts of movement add up and will prevent you from feeling sluggishCredit: Getty
A LITTLE can make a huge difference to prevent you feeling completely slug-like.
Not only will this keep digestion going, but muscle loss is a real concern for people taking weight loss drugs.
“We’re aware that people probably aren’t going to go to the gym, but things like 10 minute walks between meals can be really useful,” says Emily.
“A lot of people go on a Boxing Day or Christmas Day walk, but even building some movement into the Christmas chaos can be useful, like dancing in the kitchen while cooking and playing games with the kids.
“Little bursts of movement all add up.”
BACK TO IT
AFTER a day or two of indulging more than usual, not all is lost.
Instead of waiting until January, Emily says, “try to return to your usual routine”.
“It can feel overwhelming, you think, ‘My routine was so different over Christmas, and now I have to get back into the swing of things’,” she says.
“If you go to someone else’s for Christmas, what you’re eating isn’t necessarily what you usually eat, but once back into your routine, there tends to be more of a sense of control.
“Focusing on one small habit to start with can be really useful, so think about your protein intake or your portion size, or refocus on your step count.”
NOT A QUICK FIX
YOU might have let loose at Christmas, but it’s important to remember that GLP-1 drugs aren’t miracle workers.
“GLP-1s are not a magic bullet,” Emily reminds us.
It’s fine to let loose at Christmas but don’t forget all your hard workCredit: Getty
“It’s not just you take a weekly injection, and you’re going to be at the weight you’ve always dreamt of.
“The maintenance side is really important.”
So whether you are entering the New Year without jabs, or looking to start them, the heavy lifting needs to come from within, first.
“It can change people’s lives in so many different ways, even psychologically, but there’s hard work that comes in with it; changing your usual routine, incorporating exercise and focusing on what you’re eating,” says Emily.
“You don’t want to spend a massive amount of money on something and then get to your target weight and put it back on.”
JABS RUINED MY CHRISTMAS
AS HER family dolloped piles of roast potatoes, cranberry sauce and lashings of gravy onto their plates, looked on enviously.
The 23-year-old was having a fat-jab Christmas, and with her lack of appetite, could only muster a few bites of food and a can of Coke.
Frankie Stone was 21 stone when she began taking Mounjaro in December last yearCredit: SWNS
Frankie, who has already lost 4st, says the jabs have ruined Christmas due to the lack of appetiteCredit: SWNS
Frankie was 21st and a size 22 at her heaviest when she began jabbing in December last year.
The admin assistant, from Bristol, says: “Everything around Christmas is food-related.
“My mum would bring all this stuff out, and I just wouldn’t fancy anything.
“It was really weird; all I could manage was a can of Coke.
“I would usually be really excited about Christmas dinner, but I couldn’t really eat it.
“It was just a bit rubbish, because Christmas is all about food, especially when you’re an adult. It definitely ruined Christmas.”
Frankie suffers from polycystic ovary syndrome (PCOS), a symptom of which is weight gain.
Fed up of trying, and failing, to lose weight naturally, Frankie has already lost 4st using Mounjaro and is now a size 16.
She loved seeing her weight drop from using the jab, and had a generally positive experience with Mounjaro, but wasn’t expecting how much it would impact the festive season.
After her miserable experience, she decided to ditch the jabs for a week for a holiday to Turkey in September 2025 – so she could enjoy the food.
But she said this led to terrible side effects, including anxiety and lack of sleep.
MISERABLE EXPERIENCE
Frankie explains: “I was up all night, l couldn’t sleep, I was really anxious, my heart was racing. It was really weird, there were so many strange side effects from not taking it.”
Frankie admits she gets side effects on the jabs, too.
“It gives me headaches and dizziness, and it’s triggered anxiety in me, which I’ve never had before,” she says.
“I had a panic attack once, which I had to go to hospital about.
“I think a lot of it is just in your head, though, because you think, ‘oh my god, what am I putting into my body?’”
Frankie said it took a month for her appetite to come back when she came off Mounjaro, so if she wanted to enjoy Christmas food, it would have meant ditching the jabs in November.
Instead, Frankie, who has just started her own cleaning business called Sparkle by F&P, has decided to continue taking them as the benefits outweigh her lack of enjoyment, and reminds herself of the positives.
“Before taking the jabs I was just fed up,” she says.
“I was at a low, and I’d put on loads of weight due to my PCOS.
“I just thought something needs to help me.
“Mounjaro just blocks all that food noise out. It doesn’t make you struggle anymore.”
Eze Chidiebere Paul
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