The holidays are around the corner! It's supposed to be a time for fun, family, and lots of good food. However, there's one common fear that kills the joy for many: the worry of gaining weight. You know how they say the holidays can pack on an extra 5-10 lbs? That kind of worry will leave a bitter taste in your mouth when you eat those tasty meals. But fortunately, this can be easily navigated through a few simple principles. Continue reading if you want to enjoy the holiday season to the fullest, without gaining weight.
1) Ditch the fear
Here's a simple way to look at it: Worrying that a big Christmas or New Year's dinner will make you gain a lot of weight is like thinking a few lazy days will ruin your business. It won’t happen. In reality, the time between Christmas and New Year's doesn’t matter that much. It’s the time between New Year and Christmas.
New studies show that most people only gain about 1-2 pounds throughout the holiday season - far from the 5-10 lbs we often hear. Gaining weight takes time, not just one big meal.
If you've stayed fit and healthy all year, you don't need to worry. Knowing this will help you relax and have a good time with your family.
2) Mindful enjoyment
But what about those who really do gain a lot during the holidays? It's not the big Christmas or New Year's meal alone that leads to holiday weight gain. It's the entire month of December, packed with:
- Corporate parties (and lots of alcohol)
- Holiday markets with high-calorie treats
- Family gatherings and social events
Imagine December weight-gain like a snowball rolling down a hill: A couple of snowflakes (or a few big meals), don't matter much. But if you keep adding more and more, just like snowflakes keep sticking to a snowball, your waistline gets bigger. Luckily you can enjoy all that, without losing your shape - here's how:
Enjoy your holiday favorites, but stay mindful of what you're eating. Enjoying your holiday treats without overdoing it is like being a smart shopper. Be mindful of each choice and pick your meals like you're picking out the best deal. This way, you'll avoid the regret that comes from impulsive overeating (just like avoiding buyer's remorse). Remember, it's about enjoying what you love, not just grabbing everything in sight. This approach helps you celebrate without compromising your health or values.
3) Set boundaries
Overeating at holiday parties is often like peer pressure at school: You might feel pushed to join in. If that happens, assert your boundaries. You can say something like, “I'm choosing to celebrate healthier this year”. Most people will get it. If they don't, remember, saying no to things you don't want is like standing up for yourself in a tough class. It might be hard, but it's better than doing something you'll regret.
I learned this when I stopped binge drinking: Some friends didn't like it and tried to pressure me into the old habit. But I chose my health over fitting in, even though it meant losing some friends. It's all about sticking to what's important to you. This ties directly into #4…
4) Set proper expectations
December doesn’t live up to its reputation as a "quiet time": More than 50% find Christmas more stressful than usual. Why? It's like trying to juggle - keeping everyone happy, finding the right gifts without breaking the bank, and making sure meals are perfect. This pressure doesn’t just kill your joy: Stress often leads us to eat more, like grabbing snacks to feel better under all that weight. When you’re busy shopping and trying to make everyone happy, you might eat more without realizing it, just like stuffing more into an already full bag. But here's the catch: Christmas should be about peace, not pressure. It's like planning a big event - things might not always go according to script, and that's okay.
Let’s focus on what's important: Having a great time together, instead of trying to make everything perfect. Those joyful moments will be more memorable than the perfect gift or meal.
5) Maintain your habits
If you don't want to go to the gym during the holidays, I totally get you. And the good news is, you don't have to! Like with Christmas food, having a couple days where not everything is "ideal" won't sabotage your progress. But here's the catch: You still want to keep your momentum going. Ditching your habits entirely for a week (or longer) can make it increasingly difficult to get back on track after the holiday season passes. That's why I'd urge you to maintain your habits at minimum effort. Here are some ways to do that:
- Reduce your workload in the gym
- Replace your gym sessions with home workouts
- If you don't want to do that, go for walks and consider those your workouts
How to enjoy the holidays, without gaining weight
Don't worry that eating a lot at Christmas or New Year's will make you gain a lot of weight. It's like thinking a few days off will mess up your business – it just won't happen. The real challenge during the holidays is dealing with:
- All the high-calorie food and drinks, offered through all of December
- Stress and trying to make everything perfect
- Pressure from family, friends and coworkers
The trick is to enjoy the holidays mindfully. Stick to what's important to you and focus on having a good time together, not making everything perfect. Keep moving and stay active. This way, you can enjoy the holidays without stressing about weight, and easily get back into your routine afterward.
If you’re ready to get serious about your fitness goals, I can help you.
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- Drop up to 20 lbs in 90 days, without the diet-hamster wheel
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