Enjoy the holiday season with these 20 simple, science-backed tips to help you stick to your health goals and avoid unwanted weight gain.
Holiday weight gain is a common concern for many adults.
Various seasonal holidays may encourage overeating, sedentary behavior, and consumption of calorie-rich foods. In fact, around Christmas and New Year, adults gain an average of
While it might not seem like much at first, many people find that this extra weight can be hard to lose afterward. That’s why holidays can quietly become one of the biggest contributors to overall yearly weight gain.
That said, holiday weight gain is not inevitable.
Here are 20 tips to help you avoid weight gain during the holiday season.
Sedentary activities, such as sitting on the couch watching TV, are common holiday traditions for many families. Inactivity may contribute to weight gain, especially if accompanied by overeating.
Doing some type of physical activity with your family may prove beneficial for weight management. Even something as simple as a family walk can distract you from food and allow you to bond with loved ones.
You can also stay active during the holidays by signing up for a workplace or community fitness event. Races are popular options.
During the holiday season, unhealthy snacks like cookies and other goodies tend to be readily available. When treats are easy to access, you’re more likely to snack unnecessarily.
At home, this problem can be solved by keeping treats out of sight. However, that strategy is more difficult to avoid in situations that you cannot control, such as at your workplace or a family party.
Try to be mindful of your snacking habits. If you find yourself munching just because there’s food around, and not because you’re hungry, it’s best to avoid snacking altogether.
Keeping a glass of water nearby or stepping away from the food for a few minutes can help you reset and make a more intentional choice.
However, if you are hungry and need a snack, opt for real foods. Fruits, vegetables, nuts, and seeds are filling snacks that don’t contain added sugars or unhealthy fats, both of which can lead to weight gain.
When the holidays arrive, it can be easy to overload your plate. People who eat larger portions tend to gain weight more easily than those who don’t.
The best way to overcome this is to control portion sizes or use smaller plates. To determine an appropriate portion size, check food labels and the recommended serving sizes listed on recipes.
If you’re unsure, start by filling half your plate with veggies and the rest with moderate portions of protein and carbohydrates. Try to wait 10 to 15 minutes before going back for seconds to give your body time to signal if you’re truly still hungry.
People are usually in a rush or distracted by family, cooking, movie watching, gift wrapping, and other holiday tasks, which often leads to multitasking, including during meals.
Studies show that those who eat while distracted are more likely to overeat. This is because they’re unable to pay attention to their body’s fullness signals.
To prevent this, eat mindfully and minimize distractions, including work and electronics.
Try chewing slowly and thoroughly. This can help you better recognize your body’s fullness signals and consume fewer calories.
It can also be helpful to take a few deep breaths before you start eating. This can induce relaxation and help you focus on your plate rather than your to-do list.
Several studies show that people who engage in mindful eating practices are less likely to gain weight.
Sleep deprivation, which can happen during the holidays due to travel, late-night festivities, and family time, may cause weight gain.
This is because those who do not sleep enough tend to be hungrier, consume more calories, and exercise less. In fact, sleep restriction may increase your hunger hormone levels, ultimately leading to higher calorie intake.
Additionally, inadequate sleep has been
Keeping up with the demands of the holidays can be stressful.
People experiencing stress commonly have high levels of cortisol, a hormone that’s released in response to stress. Chronically high cortisol levels may cause weight gain, as they have been linked to
For these reasons, it’s important to keep stress levels under control in general, but especially during the holidays, when you might be busy and surrounded by unhealthy foods.
Try managing stress by setting realistic expectations, taking short breaks to rest or go for a walk, and carving out time for activities you enjoy.
Practicing deep breathing or mindfulness can also help you stay grounded and reduce feelings of overwhelm.
Holiday meals are typically rich in carbs but low in protein.
However, it’s important to include some protein with every meal, as it promotes fullness and may be useful for weight maintenance.
In fact, 2020 research suggests that eating protein with meals may reduce calorie intake by reducing hunger and appetite.
For these weight-management benefits, aim to get about 25 to 30 grams of protein in each meal. Examples include 3 to 4 ounces of lean meat, such as chicken, or 1 cup of cottage cheese.
Good sources of protein include meat, poultry, fish, Greek yogurt, cottage cheese, and some plant foods like beans and quinoa.
Fiber is another important nutrient that induces fullness.
Some studies show that increased dietary fiber can reduce total calorie intake, which may help prevent weight gain over the holidays.
Many common holiday foods are low in fiber, which can affect digestion and satiety (fullness).
To support your health, try to include fiber-rich options like vegetables, fruits, legumes, whole grains, nuts, and seeds in your meals whenever possible.
Many people spend extra time cooking and baking during the holiday season, which often involves taste-testing along the way.
While sampling your dishes is a natural part of the process, especially when cooking for others, even small bites can add up over time.
Taking just a small taste is usually enough to check for flavor. It can also help to eat a balanced snack beforehand, as it’s easier to stick to mindful tasting when you’re not cooking on an empty stomach.
Holiday parties often feature rich, high calorie foods, and it can be easy to overeat in a festive setting. One helpful strategy is to bring a dish you enjoy that also aligns with your personal health goals.
Not only does this ensure there’s something satisfying and nourishing for you to eat, but it’s also a thoughtful way to contribute to the gathering.
Dessert is everywhere during the holiday season. This often leads to excessive sugar consumption, a common cause of weight gain.
Instead of eating every treat in sight, just focus on your favorites and ditch the rest.
Another trick is to savor the desserts you do indulge in, simply taking the time to eat them slowly. This may leave you feeling more satisfied and less likely to overdo it.
During the holidays, drinks like alcohol, soda, hot chocolate, and other sweet beverages are commonly enjoyed, but they can also add a surprising amount of sugar and extra calories.
If you’re being mindful of your weight or overall health, consider alternating alcoholic drinks with water or opting for lower-calorie alternatives, such as sparkling water with a splash of juice or herbal tea.
Being intentional with your beverage choices can help you enjoy the festivities while still supporting your goals.
Dinner parties and potlucks are a big part of the holiday season. To help manage portion sizes without feeling deprived, try using a smaller plate.
Research from 2020 shows that people often eat more when their plate is larger, so choosing a smaller one can be a simple and effective way to enjoy a variety of foods while keeping portions in check.
High calorie homemade goods can be a primary cause of weight gain during the holidays. However, you can lower the calorie content of recipes in many ways. Here are a few ideas:
Baking
- Replace butter with applesauce, mashed banana, or pumpkin puree.
- Instead of sugar, use a lower-calorie substitute such as stevia, erythritol, or xylitol.
- Add dried fruit instead of chocolate chips or candies.
Cooking
- Flavor dishes with herbs and spices instead of butter.
- Use cooking methods like baking, steaming, or grilling instead of frying.
- Substitute heavy cream for milk.
- Replace cream cheese, sour cream, and mayo with Greek yogurt.
Beverages
- Flavor your treats with extracts like vanilla, almond, and peppermint instead of butter and sugar.
- Use club soda or sparkling water in place of sweetened beverages.
- Flavor drinks with freshly squeezed lemon or lime rather than sugar.
- Cinnamon can also add flavor to holiday-themed beverages.
- In dairy-based drinks, use milk in place of cream.
Keeping track of your health goals during the holidays can help you stay mindful and make adjustments if needed.
Some people find it helpful to check their weight occasionally, while others prefer focusing on how their clothes fit or how they feel overall.
Studies suggest that regular self-monitoring, whether through weighing or other measures, can support maintaining a moderate weight, but it’s important to find a routine that feels balanced and positive.
Many people report success with their weight goals when they have a partner to pursue them with.
Try to find a health buddy who has similar weight goals. This person can keep you motivated and accountable over the holidays.
Reach out to friends, family, and colleagues to connect with someone who would make a good fit.
Processed holiday foods, such as boxed mashed potatoes and stuffing, are more available than ever. While quick and easy, these foods often contain excess sugar and unhealthy fats that take a toll on your weight.
While cooking everything from scratch is generally the healthier option, it’s not always possible when hosting a large group.
Instead, try to strike a balance by preparing some whole-food dishes yourself and making thoughtful choices when selecting premade items. For instance, look for options with simpler ingredients or smaller portions.
This way, you can enjoy the convenience while still keeping your diet on track.
Planning ahead can go a long way toward preventing holiday weight gain.
If you have parties on the calendar, ask what foods will be served, or bring your own dish. Decide what and how much you’ll eat ahead of time.
It can also be helpful to gather a list of healthy holiday recipes so that you have ideas when you need to bring a dish to a party.
Holiday meals are sometimes served buffet-style, with several options to choose from in unlimited amounts. This leads people to serve themselves seconds, and maybe even thirds.
If you’re still hungry after your first plate, try to focus your second helping on nutrient-dense choices like vegetables and protein.
This approach helps satisfy your appetite while keeping calories in check and supporting your health goals.
It’s common to think, “I’ll start fresh in the New Year,” which can sometimes delay making helpful changes to your eating habits during the holidays.
Instead, try setting gentle, realistic boundaries around your food choices now. Small, manageable adjustments like enjoying treats in moderation, choosing more vegetables, and pausing to check your hunger can help you stay connected to your goals without feeling restricted.
Remember, it’s OK if a meal doesn’t go exactly as planned. Instead of dwelling on what happened, ask yourself: What is one healthy choice I can make at my next meal?
Focusing on small, positive actions moving forward is what really makes a difference. Progress, not perfection, is what matters.
Staying on track with your weight goals during the holiday season can be challenging, but with the right strategies, it’s completely achievable to stay healthy, happy, and mindful throughout the festivities.
As well as following practical eating tips, prioritizing regular exercise and being mindful of portion sizes can make a significant difference.
By staying consistent and intentional, you can not only avoid weight gain but may even make progress toward your weight goals during this celebratory time.