Managing social life and special occasions while on weight loss injections

Whether you've just started your weight loss journey or you’ve seen some visible progress already, the holidays can be a challenging time.

You may feel worried that you’re not going to be able to stick to your diet and exercise plan with all the food, drinks and socialising a packed calendar can lead to. 

The good news is that it’s very possible to enjoy the holiday season without missing out or harming your progress.

Here, we’ve put together a complete guide on how you can stay on track with your weight loss injections while still making the most of special occasions.  

Key points 

• Flexibility can be part of the plan: You don’t have to choose between enjoying social occasions and sticking to a weight loss plan, you can enjoy the occasional treat as part of your weight loss journey. 
• Concentrate on the experience: The real pleasure in social events comes from the people, connections, and special moments you’re creating, not from the food and drink. 
• Trust the process: Fluctuations in weight after social occasions are often just water weight. Don’t feel guilty about it, just be sure to stick to your treatment plan the rest of the time! 

Your social life matters 

You’ve probably spent years being told to keep an eye on what you’re eating, steer clear of certain “bad” foods, and feel guilt about treating yourself when you eat something that isn’t part of your diet plan. 

It’s understandable if, at times, you may have felt like you had to restrict yourself in order to lose or maintain weight. 

As your treatment progresses, you’ll realise that the key to weight loss is about making the right changes to your lifestyle, not about strict limitations. 

No one wants to avoid social events because they’re worried it’ll derail their weight loss progress.  A healthy social life is just as important as a healthy diet.  

There are numerous scientifically proven health benefits to human connection, so it’s important to learn to balance a meaningful, sustaining social life with giving your body what it needs. 

Ways to enjoy weddings, birthdays, and events 

It’s absolutely possible to enjoy special occasions whilst you’re undergoing weight loss treatment, so long as you plan for it and adapt the right mindset.  

The key is to reframe your attitude around what makes social occasions enjoyable. 

Instead of defining a good time by the food and drink, shift your focus to the sense of connection you get from spending time with friends and family.

You might find that you’re satisfied with just a small sliver of birthday cake or the one small glass of something to toast the happy couple at a wedding. You’d be surprised what feels satisfying when you’re truly present in the moment and enjoying a treat mindfully. 

Key tips for social events: 

1. Choose portions wisely: If you’re eating at a buffet, be mindful of portion control. Fill your plate with vegetables and protein first, then add small portions of treat foods afterwards. 
2. Eat mindfully: stop after you feel your hunger decreasing, rather than when you feel full. This allows you to save a little room for treats like dessert without leaving you feeling uncomfortably stuffed afterwards. 
3. Drink in moderation: if alcohol is part of the festivities, keep in mind that it will affect you differently if you’re on weight loss medication.

Navigating your way through the festive season 

It’s very possible to make the most of the holiday season without feeling like you’re missing out. 

Before sitting down to Christmas dinner, try thinking ahead about which foods are really important to you. Are you a turkey person? Or is it all about the sides or dessert?  

Allow yourself to savour the parts of the meal you’ve most been most exciting about, without putting pressure on yourself to ‘clean your plate’ just because there’s holiday food on it. 

It’s important to keep in mind that one meal isn’t going to derail all the progress you’ve made. But a couple of weeks of mindless snacking might. 

Focus on cherishing time spent with loved ones, and believe in your own ability to stay motivated to get back on track when normal non-holiday life resumes. 

Taking a break from your GLP-1 treatment over the festive period

It’s natural to wonder whether you can pause your GLP-1 treatment during the festive period and what that might mean for your progress. Our prescriber, Ayesha Bashir, breaks this down for you.

Can you take a break from your GLP-1?

“In some cases, a short break may be possible, but it is not something everyone should do automatically.

Treatments like Mounjaro and Wegovy work best when taken consistently. Stopping, even briefly, can reduce their effectiveness and may affect how your body responds when you restart.

You should always check with your prescriber before pausing your treatment, even for a short period.”

What happens if I do take a break?

“Taking a break from your treatment can lead to:

• Increased appetite and reduced feelings of fullness
• A possible return of food cravings
• Slower weight loss or temporary weight regain
• A higher chance of side effects when restarting, especially if your dose needs adjusting

For some people, restarting after a break may mean going back to a lower dose and gradually building up again. This can slow down your journey and make it harder to get back to where you were.”

Can I step down instead of stopping?

“Rather than stopping your GLP-1 treatment completely, some patients may find it more manageable to step down to a lower dose for a short period.

This approach can help maintain some appetite control while allowing more flexibility over the festive period.

Potential benefits of stepping down may include:

• Continued support with appetite and portion control
• Reduced risk of side effects when increasing your dose again
• A smoother transition back to your usual dose after the break

Stepping down is not suitable for everyone and should only be done with guidance from your prescriber. Your treatment history, current dose, and how well you have tolerated the medication will all be taken into account.”

Does this differ depending on the treatment?

“Yes. The impact of taking a break can vary depending on the medication you are using.

• Weekly injections may stay in your system longer, but missing doses can still reduce appetite control. Restarting may require a dose adjustment.
• Daily treatments tend to leave the body more quickly, so appetite changes may be felt sooner if you stop.

Your dose, how long you have been on treatment, and how your body has responded so far all play a role. Either way, taking a break impacts your treatment, and it’s something you should always discuss with a prescriber.”

What we say:

“Continuing your treatment over the festive period is usually the best option for maintaining your progress.

Weight loss is not about perfection. One festive season will not undo everything you’ve achieved, but coming off treatment, or struggling to restart your journey, can.

If you are considering a break, speak to your prescriber first. They can advise you on whether it is appropriate and on how to restart safely if needed.

We’re always here to support you in making the right choice for your health.”

Festive foods and side effects

Seasonal celebrations often come with foods that are richer and more indulgent than usual. Creamy sauces, fried dishes, sugary desserts and heavier portions are all more common during the festive period, and these can be harder to digest.

If you’re using weight loss injections, foods that are high in fat or sugar may increase the chance of digestive side effects. Some people notice symptoms like heartburn, indigestion, nausea or loose stools becoming more noticeable after richer meals.

You don’t need to avoid festive foods completely, but being mindful can help. Eating slowly, choosing smaller portions and spacing out heavier meals can reduce discomfort. It can also help to avoid lying down soon after eating and to keep late-night indulgence to a minimum.

Keeping hydrated is especially important at this time of year. Drinking water regularly supports digestion and can help ease symptoms, particularly if alcohol or salty foods are involved.

It’s also sensible to plan ahead. Having antacids or indigestion remedies available can help you manage symptoms like acid reflux if they occur, allowing you to enjoy social occasions with more confidence.

If side effects begin to feel more uncomfortable, returning to lighter, simpler meals for a few days can help your body settle. Always follow your prescriber’s guidance and speak to them if symptoms persist or worsen.

Can I drink alcohol while on weight loss medication? 

We don’t recommend drinking alcohol when you’re taking weight loss injections. However, we understand that drinking forms part of a special moment sometimes, like during a holiday toast, so it’s helpful to plan your approach to drinking as part of your festive season strategy. 

The good news is that it is possible to manage alcohol and while continuing to lose weight, so long as you factor drinking alcohol mindfully into your treatment plan. 

Many people notice that their relationship with alcohol naturally changes as a result of the effects of taking weight loss injections. You might find that you need to drink less to feel satisfied. You may also find that sticking to an eating plan has made you naturally more calorie conscious, and that consuming high-calorie alcoholic drinks simply feels less appealing than before you started treatment. 

The key to not letting alcohol lead you off your weight loss path is to think of alcohol as an occasional treat, rather than a given on social occasions.  

Lots of people end up discovering that they don’t miss alcohol as much as they feared they might, and that they can enjoy social gatherings for the company and the vibes, without feeling the need to drink. 

The dos and don’ts of sticking to your weight loss plan:

Do: 

• Eat fibre and protein first: Start by eating veggies first, as this helps you feel fuller for longer due to their fibre content, then move onto proteins like turkey, salmon, or nut roast to lock in that feeling of satiety. This will help you to resist overdoing it when the dessert trolley rolls around. 
• Alternate other drinks with water: Drinking lots of water while you’re out socialising helps you stay energised and stops you from mistaking thirst for hunger, regardless of whether or not you’re drinking anything stronger.  
• Enjoy festive favourites, pass on the ‘mid’ foods: Allow yourself to fully appreciate the foods you really love to savour, without feeling guilty. No need to squander your appetite on foods that don't excite you. 
• Schedule a reset the following day: Take a morning stroll, rehydrate thoroughly, and resume your usual eating protocol the day after the big event. Refocusing on your goals after a day or night of indulgence helps you feel confident and in control. 

Don't: 

• Restrict calories too much before an event: Turning up to an even hungry can often cause you to overeat when you get there and opting for foods that rank higher for taste than satisfaction. Having a fibre and protein-rich snack before leaving, or drinking a big glass of water before sitting down to eat, means you can be intentional with your food choices once you get to the event. 
• Think of specific foods as ‘good’ or ‘bad’: Labelling certain foods as good or bad can create an unhealthy relationship with food. Even during a weight loss journey, it’s still very possible to enjoy some more indulgent foods, as long as you remain in a calorie deficit overall. 
• Weigh yourself straight after breaking from your eating plan: It’s perfectly normal for weight to fluctuate after a social event, even by several pounds. This shift on the scales is most likely due to water retention caused by consuming alcohol, salt, or high-carb foods, rather than because you’ve gained fat. Give yourself a few days to return back to baseline before jumping up on the scales, you’ll see a much more accurate and reassuring portrait of your current weight. 

Frequently asked questions 

Can I drink alcohol safely in the weight loss phase? 

We don’t recommend drinking alcohol during your weight loss phase as it can worsen side effects like nausea or indigestion and make it harder to stay in a calorie deficit. But yes, you can drink alcohol safely while on weight loss injections, just be sure to drink in moderation. 

What if I gain a few pounds after an event? 

If you gain a few pounds after an event, it’s likely to be water weight, not actual fat. Water retention will go away on its own after a few days of returning to your routine. 

How do I bounce back after a big meal or weekend? 

It’s simple, just get straight back to your routine – hydration, quality sleep, balanced meals, and movement will get you back on the path to weight loss in no time! 

How often is it okay to have "off-plan" days? 

Focus on celebrating the genuinely special occasions, rather than thinking of how you approach eating as having ‘on’ or ‘off’ days. And don’t beat yourself up for deviating from your plan slightly. Consistency is the key to progress, not perfection! 

Sources: 

Social connection as a critical factor for mental and physical health: evidence, trends, challenges, and future implications (2024) World Psychiatry [Accessed 15 December 2025] 

Social Connection as a Public Health Issue: The Evidence and a Systemic Framework for Prioritizing the “Social” in Social Determinants of Health (2022) Annual Review of Public Health [Accessed 15 December 2025]