Managing social occasions while on weight loss injections

Whether you’re at the very beginning of your weight loss journey or you’ve already started to notice changes, social events and holidays can bring up a lot of mixed feelings. It’s completely normal to feel unsure or anxious during times of celebration.

With a busy diary, meals out, parties and drinks, you might worry about sticking to your eating habits or exercise routine. It can feel like progress and enjoyment are at odds with each other.

The good news is that you don’t have to choose between the two. It’s absolutely possible to enjoy special occasions while continuing to move towards your weight loss goals.

This guide is here to help you stay on track with your weight loss treatment while still making the most of weddings, birthdays, holidays and social plans.

Key points

• Flexibility supports progress
  Weight loss doesn’t require all-or-nothing thinking. Enjoying the occasional treat can still fit into a successful long-term plan.
• Focus beyond food
  The most meaningful parts of social events are the conversations, laughter and shared experiences, not just what’s on the plate or in the glass.
• Trust your journey
  Temporary weight changes after social occasions are often caused by water retention. Stay consistent with your plan and avoid guilt.

Why your social life matters

Many people grow up hearing constant messages about restriction, avoiding certain foods and feeling bad for enjoying anything outside a set plan. Over time, this can create a complicated relationship with food, especially around the holidays.

As you continue your treatment, you should start to see that sustainable weight loss is about realistic lifestyle changes rather than strict rules or depriving yourself.

Avoiding social events out of fear of losing progress isn’t healthy or necessary. Social connection plays a vital role in well-being, just like nutrition does.

Spending time with others supports your mental health, reduces stress and improves overall quality of life. Learning how to balance social occasions with taking care of your body is an important part of long-term success.

Enjoying weddings, birthdays and celebrations

Special occasions are still meant to be enjoyed, even while undergoing weight loss treatment. The key is preparation and mindset.

Try redefining what makes an event enjoyable. Instead of seeing food or drink as the main attraction, focus on the people you’re with and the moments you’re sharing.

You may find that a small slice of cake or a single celebratory drink feels just as satisfying as more would have in the past. When you eat or drink mindfully and stay present, less often feels like enough.

Practical tips for social events

Be mindful of portions
At buffets or shared meals, start with vegetables and protein. Add small portions of richer foods afterwards if you want them.

Eat with awareness
Pause as your hunger begins to ease rather than eating until you feel full. This helps avoid discomfort and leaves room for treats (if you choose them)!

Drink thoughtfully
If alcohol is involved, remember that GLP-1 medications can change how your body responds. Drink slowly, choose lower-sugar options where possible, and alternate with water or soft drinks.

Making it through the festive season

Festive periods can feel particularly challenging, especially when traditions revolve around food and drink. But enjoying the season does not mean undoing your progress.

Before big meals, think about what you genuinely look forward to. Is it the main dish, the sides or dessert? Prioritise what matters most to you.

Give yourself permission to enjoy those foods without feeling pressured to eat everything on offer. You don’t need to finish your plate just because it’s a celebration.

One festive meal will not undo weeks or months of effort. While ongoing mindless snacking can slow progress, a single occasion will not reverse it.

Stay present, enjoy time with loved ones and trust yourself to return to your routine once normal life resumes.

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

With routines and plans often changing at this time of year, it's common to ask whether pausing your treatment is an option, and how that could affect your results. Our prescriber, Ayesha Bashir, explains what to consider.

Can you pause your GLP-1 treatment?

“In certain situations, a brief pause may be possible, but there's a lot to consider before you do!

Treatments like Mounjaro and Wegovy work most effectively when taken regularly. Even a short interruption can affect how well they work and may change how your body responds once you start again.

Before making any changes, it is important to speak to your prescriber, even if you are only thinking about a short break.”

What could happen if you take a break?

“Stopping your treatment temporarily can lead to:

• A noticeable increase in appetite
• Reduced feelings of fullness
• The return of food cravings
• Slower progress, or short-term weight regain
• A higher chance of side effects when restarting, particularly if your dose needs to be adjusted

For some patients, restarting after a break means returning to a lower dose and increasing gradually again. This can delay progress and make it harder to regain the momentum you had before.”

Is stepping down an alternative to stopping?

“Instead of stopping completely, some patients find it easier to step down a dose.

Lowering your dose for a short period can still help with your appetite, while offering a little more flexibility during the festive season.

Possible advantages of stepping down include:

• Ongoing help with appetite and portion control
• A lower risk of side effects when increasing the dose again
• A smoother return to your usual dose

This approach is not suitable for everyone and should only be done with advice from your prescriber. Your current dose, medical history, and how well you have tolerated your treatment will all need to be considered before lowering your dose.”

Does this vary depending on the treatment?

“Yes. The effects of pausing treatment can vary depending on your treatment.

Weekly injections remain in your system longer, but missing doses can still reduce appetite control and may mean your dose needs to be reviewed when you restart.

Daily treatments leave your body faster, so changes in appetite may be noticed sooner if you stop.

Your dose, how long you have been on treatment, and your response so far all matter. Regardless of the treatment you're on, taking a break can affect your progress and should always be discussed with a prescriber.”

What we say

“Staying on your treatment throughout the festive period is usually the most effective way to protect the progress you've made so far.

Weight loss is not about being perfect. A few indulgent days will not undo your hard work, but stopping treatment or struggling to restart can make things more difficult.

If you are thinking about taking a break or adjusting your dose, speak to your prescriber first. They can help you decide what is right for you and guide you on how to restart safely if you need to.

We're always here to support you in making decisions that work for your health and your lifestyle.”

Festive foods and side effects

Festive meals often look very different from your usual day-to-day food. Rich sauces, fried foods, creamy desserts and sugary treats are more common, and these can be heavier on the digestive system.

If you’re taking weight loss injections, foods that are high in fat or sugar may increase the likelihood of side effects such as nausea, acid reflux, bloating or diarrhoea. This doesn’t mean you need to avoid festive foods altogether, but it can help to be mindful of how much and how often you’re having them.

Eating smaller portions, taking your time, and avoiding very rich foods late in the evening can make a noticeable difference. Balancing heavier meals with lighter options earlier in the day can also help keep side effects under control.

Staying well hydrated is especially important during the festive period, particularly if you’re eating saltier foods or drinking alcohol. Sipping water regularly throughout the day can support digestion and reduce discomfort.

It’s also a good idea to be prepared. Having antacids or indigestion remedies on hand can help manage symptoms like heartburn if they crop up, so you can focus on enjoying the occasion rather than feeling uncomfortable.

If you notice side effects becoming more frequent or severe, it's always best to speak to your prescriber or a doctor.

Drinking alcohol while on weight loss medication

Alcohol is not recommended while taking GLP-1 medications, as it can increase side effects and make weight loss more difficult. That said, we understand it can be part of certain celebrations.

If you do choose to drink, planning ahead and approaching alcohol mindfully can help you stay on track with your goals.

Many people notice that their desire for alcohol naturally decreases during treatment. You may feel satisfied with less, or find high-calorie drinks less appealing than before.

Viewing alcohol as an occasional choice rather than an expectation can make a big difference. Plenty of people discover they enjoy social events just as much without drinking, focusing instead on the atmosphere and company.

Dos and don’ts for social situations

Do

Start with fibre and protein
Fill up on vegetables first to get your fibre, then on protein like fish, poultry, or plant-based options. This helps you feel satisfied and less likely to overeat later.

Stay hydrated
Drinking water regularly helps maintain energy and prevents mistaking thirst for hunger, whether or not alcohol is involved.

Choose what you truly enjoy
Savour the foods you genuinely love and skip the ones that don’t excite you. Enjoyment matters more than quantity.

Reset the next day
A walk, good hydration and returning to your usual routine can help you feel grounded and back in control.

Don’t

Arrive overly hungry
Skipping meals beforehand can lead to overeating. A small, balanced snack before an event helps you make more intentional choices.

Label foods as good or bad
All foods can have a place in moderation. Weight loss is about balance, not perfection.

Weigh yourself immediately after
Short-term increases are usually water weight from salt, carbs or alcohol. Give your body a few days to settle before checking the scales.

Frequently asked questions

Can I drink alcohol during weight loss treatment?

Alcohol isn’t recommended, as it can worsen side effects and make staying in a calorie deficit harder. If you do drink, keep it moderate and occasional.

What if my weight goes up after an event?

This is usually water retention rather than fat gain. Returning to your routine will allow your weight to stabilise naturally.

How do I get back on track after a big meal or weekend?

Resume your usual habits. Hydration, sleep, balanced meals and movement will quickly restore momentum.

How often can I go off plan?

Rather than thinking in terms of on and off days, focus on genuinely special moments. Consistency over time matters more than being perfect.

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]