How to Survive and Enjoy the Holidays Without Packing on Extra Weight

Blog Post by Coach Julie

NCI Certified Nutrition Coach L1 & Certified Mindset Coach
Specializing in Gut Health and Woman's Health

The holidays are known for good company, delicious food, and, let's face it, a lot of temptations that often lead to weight gain. In fact, studies show that people typically gain 1-2 pounds over the holiday season, with some retaining this weight long-term, contributing to gradual weight increases over the year? With some planning, it’s totally possible to enjoy holiday treats and traditions without feeling restricted or sacrificing your fitness goals. Here’s a guide to enjoying the festivities while staying in control of your health and weight.

1. Set a Realistic GoalStart by setting clear, attainable goals. Instead of aiming to lose weight over the holidays, which can be challenging, aim to maintain your current weight. Research shows that people who set realistic goals are more likely to stay on track with healthy habits . Remember that it’s okay to indulge a little—it’s the overall balance that counts.
2. Keep Moving: Prioritize Physical ActivityExercise is one of the best ways to manage weight, stress, and energy levels during the holidays. Try incorporating short, high-intensity workouts (HIIT) that you can do at home or in a hotel room. Even just a brisk 20-minute walk can help counteract some of the holiday indulgences and maintain your metabolism. Studies indicate that people who maintain regular physical activity are better able to manage weight despite increased caloric intake .
3. Savor Every BiteIt’s easy to overeat when you’re surrounded by delicious food. Instead of mindlessly munching, practice mindful eating—focus on enjoying each bite, chewing slowly, and paying attention to hunger cues. Research shows that mindful eating can reduce overeating and improve overall satisfaction with meals .
Quick Tip: Try a smaller plate for main courses. This encourages portion control and makes it easier to manage serving sizes.
4. Stay HydratedDrinking enough water can help curb cravings and prevent overeating. Studies reveal that mild dehydration can sometimes be mistaken for hunger . Make it a goal to drink a full glass of water before each meal to support digestion and help prevent overeating.
5. Balance Indulgences with Healthier OptionsWhen faced with a buffet of rich holiday foods, aim for balance. Fill half of your plate with veggies and lean proteins before diving into heavier dishes like casseroles or desserts. Healthier holiday swaps, such as opting for roasted sweet potatoes instead of candied yams, can reduce calories while still giving you that holiday flavor.
Quick Tip: Offer to bring a healthy dish to gatherings, such as a colorful salad or roasted vegetables. Not only will you contribute something nutritious, but you’ll also know there’s a healthy option on the table.
6. Watch Alcohol IntakeAlcohol can add empty calories quickly and lower inhibitions, leading to overindulgence in food. Consider alternating alcoholic drinks with water or opting for lower-calorie choices like wine or light beer. Studies show that limiting alcohol intake can help prevent holiday weight gain and improve energy levels .
7. Get Enough SleepHoliday activities can disrupt your sleep schedule, and poor sleep is linked to increased cravings and weight gain. Aim for 7–8 hours per night to help regulate hunger hormones like ghrelin and leptin. A recent study found that people who slept well had better impulse control, especially around food .
8. Plan Ahead and Set BoundariesIf you’re attending multiple events, try to space out your indulgences. Plan your meals and snacks around holiday gatherings, and don’t hesitate to set personal boundaries. Letting people know about your health goals can help create supportive environments and even inspire others.
Quick Tip: If there’s a family member known for encouraging second servings, practice a polite “no, thank you.” Reiterate how much you’ve enjoyed the meal, and focus on the company rather than the food.
9. Focus on Social Connections, Not Just FoodRemember, holidays are about spending quality time with loved ones. Instead of hanging around the buffet table, focus on connecting with people, playing games, or participating in activities. By shifting the focus away from food, you can enjoy the holidays while keeping your wellness in check.

The holiday season doesn’t have to derail your health goals. By practicing mindful eating, staying active, and planning ahead, you can fully enjoy the season without packing on extra pounds. Embrace the festive spirit, indulge mindfully, and take care of your body—it’ll thank you come the New Year!
References

1. National Institute of Health study on holiday weight gain: Link.
2. American Psychological Association on realistic goal setting: Link.
3. CDC recommendations on holiday fitness: Link.
4. Journal of Nutrition on mindful eating benefits: Link.
5. Mayo Clinic on hydration and appetite control: Link.
6. Harvard Health on alcohol and weight management: Link.
7. Sleep Foundation on sleep and weight regulation: Link.