Ditch unhealthy year-end habits and feel better at work

End-of-year fatigue can take a serious toll on your health and productivity. You’ve been putting in the hours, operating at 110% all year, and now, as deadlines are tightening before the holiday break, you might be feeling the pressure, while letting your physical health slip.

Overworking and remaining desk-bound for hours significantly limit our movement and often lead to bad eating habits, such as choosing quick-service junk food over healthy alternatives, and over-snacking as a coping mechanism for additional stress.

These are all hallmarks of the busy November and December period, and represent one of the most common challenges raised by patients during consultations at Dr Smook and Partners, managed by RxME Group. To help you stay on track, we recommend six simple habit adjustments to maintain your weight-loss progress and reach your health goals:

1. Start your morning with protein, not caffeine

That first coffee might feel essential, but pairing it with a protein-rich breakfast keeps your energy levels steady and curbs mid-morning cravings. Patients who do this report better focus and fewer afternoon slumps.

2. Don’t rely on sugary energy drinks

Sugary energy drinks cause brief alertness followed by a crash that drains focus and fuels cravings. Our doctors suggest choosing coffee or tea without sugar or with a healthy substitute, and drinking plenty of water to stay hydrated and maintain steady energy levels throughout the day.

3. Stand up every hour

Set a reminder to get up from your desk and walk around for a few minutes each hour. Even small bursts of movement improve circulation, relieve tension, and support your weight-loss goals. You can also add simple desk exercises, like calf raises, posture resets, gentle stretches, or core bracing, to stay active while at work. These breaks are helpful, but they don’t replace your daily exercise routine, which should be maintained even during the busy season.

4. Don’t skip meals to save time

Skipping meals often backfires, leading to overeating later in the day. We emphasise structured, balanced eating to avoid energy crashes and late-night snacking, and provide bespoke meal plans to help patients through the week.

5. Prioritise sleep over late-night work

One extra hour of rest can support better focus, mood, and metabolic health – benefits that late-night screen time simply can’t match. Instead, sleep deprivation raises stress hormones that drive hunger and snack cravings.

6. Don’t abandon your medication schedule

GLP-1 medication (like semaglutide and tirzepatide), prescribed for managing weight and type 2 diabetes, helps control appetite and stabilise blood sugar. Taking GLP-1 injections as prescribed is essential for effective results and can be a powerful aid in managing weight – especially when work becomes overwhelming.

Before the holidays, consider checking in with your healthcare provider to review your progress and adjust your treatment or goals where needed. Small tweaks now can make all the difference when it’s time to unwind.

The year’s final months, with all the work crammed into them, shouldn’t stand in the way of your health and weight goals. Staying consistent with small, healthy habits can make all the difference, helping you enter the December holidays looking and feeling your best.