How to Avoid Gaining Weight During the Holidays
- summitsportslab
- Nov 26
- 2 min read
Dr. Cindy Dallow PhD, RD
11/3/2025
One of the most common questions I get as a dietitian is, “How can I prevent gaining weight during the holidays?”
Let’s be honest, the stretch between Halloween and New Year’s can be tough, even for the most dedicated fitness enthusiasts. Candy bowls at work, big family dinners, endless parties, and travel all make it easy to consume extra calories and skip workouts.
Research shows that the average adult gains about two pounds during this time, and while that might not sound like much, most people don’t lose it afterward. Over the years, it can quietly add up. But the good news is this: you don’t have to choose between enjoying the holidays and staying on track with your goals.
Here are 10 strategies to help you stay lean, strong, and energized all season long:
Keep your workouts on the schedule. Even if you shorten your sessions, stay consistent. A 20-minute strength circuit or a brisk 30-minute walk still counts — it maintains your fitness momentum and helps regulate appetite and stress.
Fuel regularly. Skipping meals to “save calories” usually backfires. It lowers your energy, makes you irritable, and often leads to overeating later. Stick with balanced meals that include protein, carbs, and healthy fats.
Have a protein-rich snack before a party. Going in hungry is a recipe for overindulgence. Try Greek yogurt with fruit, a protein shake, or some turkey and veggies.
Alternate alcoholic drinks with sparkling water or club soda. Alcohol not only adds calories but lowers inhibition around food. Staying hydrated keeps your metabolism humming and your performance strong.
Protect your sleep. Late nights and disrupted routines can tank your energy and increase cravings for sugary foods. Aim for 7–8 hours of quality sleep to support recovery and hormonal balance.
Slow down and savor your food. Eating quickly is an easy way to overeat. Take your time, enjoy each bite, and pay attention to fullness cues — just like you’d pay attention to form in the gym.
Train your emotional muscle. Holiday stress, travel, and family dynamics can trigger mindless eating. Instead of reaching for snacks, manage stress through movement, breathing, or connecting with a workout buddy.
Keep treats out of sight. Stash cookies, candy, and leftover desserts in the freezer or a cupboard. When food isn’t constantly visible, it’s easier to stick to your goals.
Be selective about indulgences. Enjoy your absolute favorites and skip the ones that don’t truly satisfy. You don’t need every treat at every event — pick the ones that are worth it.
Stay active in non-traditional ways. If your regular routine gets disrupted, find creative ways to move — hike with friends, take a family walk after dinner, play backyard football, or dance at parties. It all adds up and helps offset extra calories.
Bottom line: Staying fit through the holidays isn’t about perfection, it’s about consistency. Keep moving, stay mindful, and enjoy the season without guilt. When January rolls around, you’ll be ahead of the game and ready to crush your 2026 goals.
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