12 Ways to Avoid Holiday Weight Gain (Without Crushing the Celebration)

Around this time of year, you’ll hear people talking about dreaded holiday weight gain. Everyone wants to enjoy their festivities, but no one wants to pack on pounds as a result.

We have good news.

Holiday weight gain is only partly true. The statistic that people put on 5 pounds during the holidays is actually a big fat lie. In reality, most people gain about a pound. The trouble is, many people continue gaining weight after the holidays. Those who are already overweight tend to gain more than 1 pound.

Here’s what you can do to avoid that extra weight gain, whether you’re already trying to lose weight or not:

1. Know the Main Causes of Holiday Weight Gain

Contrary to popular belief, sugar cookies and parties are not the main causes of holiday weight gain. Lack of exercise and daily overeating are. Exercising regularly and eating healthy portions is the number one way to avoid extra pounds this season.

2. Have Healthy On The Go Options

Running around for errands, parties, shopping, etc., is part of what makes the holidays happen. Being on the go also typically means eating out more. Use our list of healthy fast food options to keep the quick calories from adding up.

3. Make Your Shakes More Festive

It’s hard to deny yourself all the flavors of the season. So don’t! These 4 holiday protein shakes are lean ways to enjoy your favorite fall and winter tastes. You’ll get to savor peppermint, pumpkin, eggnog, and gingerbread while giving your body the (low-fat) fuel you need.

4. Pack Protein Into (Healthier) Treats

Cake, peppermint bark, and ice cream, oh my! Rather than minimize your indulgence, opt for healthier versions of favorites. This list of recipes packs protein into these desserts so you don’t waste precious calories when you treat yourself.

5. Stay Full Throughout the Day

You’re more likely to control your portions and say “no” to overeating when you’re already full. Keep your appetite at bay by snacking throughout the day on healthy foods. These guilt-free snacks are perfect for the busy days, too.

6. Drink Responsibly (and Wisely)

Keep the “merry” in your celebration by drinking wisely. Our guide to a healthier happy hour will help you avoid unnecessary calories.

7. Gift Yourself Some Cheat Days

Good eats and drinks are a fact of celebration. Instead of setting yourself up for guilt when you can’t resist temptation, plan some cheat days. Science shows cheat days actually help with weight loss. Gift yourself a few.

8. Avoid Temptations

Temptations to overeat or overindulge are rampant throughout the holidays. Use these simple strategies to avoid them:

• Don’t stand near the snack table
• Immediately package homemade baked goods for sharing
• Buy candy once so you don’t revisit the aisle often
• Choose a smaller plate so you’re not tempted to fill a big one

9. Watch for Subliminal Messaging

One of the reasons you’re constantly tempted to wreck your diet during this season is because food-related messaging is prevalent. The gingerbread men décor, songs about feasting, and party invitations with candy canes all kick off cravings. Decorate and celebrate with your eyes open so your brain isn’t tricked into being hungry.

10. Commit to Working Out

When you’re busy with festivities, it’s hard to squeeze anything extra into your schedule. However, you need to keep exercising! Make a commitment to working out. Use these tips:

• Ask a loved one to hold you accountable
• Try multi-tasking. You can make lists using a voice app or listen to holiday music exercising
• Make taking a walk after movies or other activities a tradition

11. Think (Way) Ahead

If the joyful mood of the holidays makes you forget about your health goals, it’s helpful to keep reminders handy. Try to stay motivated to watch your diet:

• Buy yourself a smaller-sized holiday gift outfit to work yourself into
• Plan or dream a summer vacation you’ll want to look great for
• Mark activities on your calendar you’ll need to be healthy to enjoy

12. Plan Your New Year’s Health Strategy

Since one of the facts of holiday weight gain is that people keep putting on pounds in the new year, motivate yourself to get your new year’s healthy goals started on the right foot. Plan your New Year’s health program now.

Better yet, get started early so that by the time most people are forgetting their resolutions, yours is already finished!

Our 28 Days to a New You program works- and you can do it during the holidays!