How to Avoid Holiday Weight Gain (Without Skipping the Fun)
Every year it is the same story. Halloween candy shows up in October, Thanksgiving hits, the office treats never stop, and by New Year's you feel like you have to start all over again.
I'm going to be real with you: one big holiday dinner is not the problem. One meal will not undo your progress. What adds up is the eight weeks of "it's the holidays" where workouts slide, sleep gets messy and every day turns into a little bit of a treat day.
The good news is you don't have to choose between enjoying the holidays and feeling good in your body. Here is what actually works.
1. Keep your routine on the normal days
There are maybe 5 to 8 real "holiday" days between now and January. The rest are regular Tuesdays. Eat your normal meals, get your workouts in and save the extras for the days that actually matter to you.
2. Eat protein first
At parties and family dinners, fill your plate with protein first: turkey, ham, chicken, shrimp, whatever is there. Protein keeps you full, so you naturally eat less of the stuff that is easy to overdo. Then enjoy the sides you really love.
3. Don't "save up" calories
Skipping breakfast and lunch so you can go all in at dinner almost always backfires. You show up starving and eat way more than you planned. Eat a normal, protein-heavy breakfast and lunch.
4. Keep moving, even when you can't train
Traveling or short on time? Walk. A 20 to 30 minute walk after a big meal helps with digestion and blood sugar, and it keeps your daily activity up when your schedule is all over the place.
5. Watch the drinks
Holiday cocktails, wine and fancy coffee drinks add up fast and they don't fill you up. Pick the ones you really want, and drink water in between.
6. Skip the "I'll start in January" mindset
This is the big one. Waiting until January means two months of slipping and then a harder restart. It will never be the perfect time to start. The time is going to pass either way, so the women who walk into the new year feeling the best are the ones who kept going through the holidays.
Frequently asked questions
How much weight does the average person gain over the holidays?
Studies usually find about 1 to 2 pounds on average. That doesn't sound like much, but most people never lose it, so it adds up year after year.
Should I diet during the holidays?
No. Aim to maintain, not to be perfect. Keep your normal routine on normal days and enjoy the special days without guilt.
What is the best workout to do during the holidays?
The one you will actually do. Three short strength workouts a week plus daily walking is plenty to hold onto your progress.
Start now, not in January. Winter Arc is my 30-day coaching challenge that starts November 2. You get a training plan, nutrition guidance, coaching support and a group of women doing it right alongside you. Early bird pricing ends Friday, October 23.
Not sure if it is right for you? Book a free call with me.
Want to understand how I use macro tracking to eat intuitively while staying in shape? Get the macro cheat sheet guide.
I worked with my team to put together a quick list of some of the most common foods so you are able to reference this as you are focused on maintaining a healthy lifestyle. Simple. Easy. Effective.
