Holiday weight gain is a concern for many of us. With all the festive treats, more time spent sitting around, and calorie-rich foods everywhere, it’s easy to overdo it. But as a registered dietitian, I've got you covered. In this post, I'm sharing 8 secrets that will help you enjoy the festivities while still entering the new year feeling refreshed.
You may be surprised to hear that the average person only gains about 1 pound during the six-week "holiday gap" between Thanksgiving and Christmas. However, this is just an average—some people gain none, while others may gain much more.
Personally, with my wedding coming up next year and my dress already ordered, I definitely don't want to be in the group that gains weight during the holidays!
If you’ve been working hard all year to lose weight, it can be really frustrating to see all your progress unravel in just a few short weeks.
The good news? There are some simple tactics we can use to avoid unwanted holiday weight gain.
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🎥 If you’d rather watch or listen instead of reading, feel free to check out the YouTube video I’ve made on this exact topic. You can find it below!
Tactic Number 1
Keep the Holiday Period Just That—A Period, Not an Entire Season.
If you want to avoid holiday weight gain, you simply can’t let “holiday eating” kick off in late November and stretch all the way until the second week of January. If you start adopting the “holiday mindset” and say things like, “Ah sure, it’s Christmas!” for six weeks straight, weight gain will likely follow.
But, if you limit the indulgence to a few key days—like Thanksgiving, Christmas Eve, and Christmas Day—you probably won’t gain weight, even if you eat a bit more than usual. So my first tip is simple: keep the holiday period just that—a period, not an entire season.
The problem I see a lot of people run into is that “holiday eating” begins with work parties in November and stretches all the way through to New Year's. And while it’s important to enjoy the holidays, treating the whole season like a free-for-all makes it too easy to overindulge for weeks, which is where most of the weight gain happens.
Instead, try to narrow down your “celebration days.” Enjoy the special holiday meals or treats, but keep the in between days as normal as possible.
Tactic Number 2
Enjoy the Holiday Food, But Mind the Portions.
The holidays are full of those rich, high-calorie dishes we all love. For me, Baileys cheesecake is definitely at the top of my list (I’ve even got a full video on how I make it!). I’m not saying you should skip these indulgent treats, but the key is being mindful of how much you’re having.
When it comes to those indulgent dishes that you’re really craving, go ahead and enjoy them—but you don’t have to pile on huge portions.
I love food, and I love trying a bit of everything, but the secret here is moderation. A little bit of everything is the key!
So, if you're eyeing that creamy casserole, apple pie, or stuffing, go ahead and take a small portion. Then, balance it out by filling the rest of your plate with lighter options—like fresh salads, roasted veggies, and lean protein like turkey. This way, you're still getting your fill of the tasty stuff, but you're also nourishing your body without feeling like you’re depriving yourself.
And hey, if you’re still craving more after that, feel free to go back for a little bit more!
This approach lets you enjoy everything without overdoing it. It’s all about creating a plate that’s both satisfying and nourishing!
Tactic Number 3
Maintain Some Calorie Awareness.
Now, I’m definitely not one to tell you to count calories—especially not at Christmas. But during this time of year, it can help to stay a bit aware of how many calories are sneaking in. As a dietitian, I spend a lot of time in the hospital, and let me tell you, every nursing station or ward has a box of Celebrations or Roses floating around.
For calorie awareness, here's a little breakdown:
- One Celebrations chocolate typically has around 50 calories
- A Lindt ball has about 80 calories
- A Ferrero Rocher comes in at about 70 calories
Having one here and there is fine, but it’s easy to forget how quickly these calories can add up—especially if you’re eating them mindlessly. I’ll admit, I can be at my desk thinking I’ve only had one or two, but by the end of the day, there are six wrappers in the bin, and it was all me! That could be the equivalent of eating an extra meal.
Also, be mindful of calories in things like eggnog, mulled wine, hot chocolate, some of the festive Starbucks drinks, and alcohol. These can add up quickly too, often without us even realizing it.
So, while I’m all about enjoying yourself, just try to stay aware of how these little indulgences can stack up throughout the day. That way, you can enjoy the treats without overdoing it!
Tactic Number 4
Bring a Dish to Holiday Gatherings
This is one of my favorite tips for navigating holiday dinner parties and family gatherings: offer to bring a dish or two. It’s a thoughtful gesture that people will appreciate, and it gives you a little control over the food options available.
You can bring something healthy and delicious—without making a big deal about it being a "healthier" option than everything else. This way, you have at least one lighter dish to enjoy, which can help balance out the heavier options.
It’s a simple, subtle way to ensure you have something lighter to enjoy—and it can help you make mindful choices without anyone feeling like you're trying to start a weight loss revolution!
Tactic Number 5
Take Time Between Meals and Don’t Rush Straight for Dessert.
Did you know it takes about 20 minutes for your brain to register that your stomach is full? So, taking your time eating can really help you avoid overeating.
So after dinner, instead of diving straight into dessert, give yourself a little space. You’re not skipping dessert—you can still enjoy your favorite treats! But taking a short break between courses can make a big difference.
Tactic Number 6
Remember, It’s About People, Not Food
One of the most important things to remember during the holidays is that it’s about people, not just food. Sure, food is a huge part of the season (especially for foodies like me!), but the real magic of the holidays lies in spending quality time with the people you care about, making memories, and taking a break from the daily hustle and bustle.
It’s easy to get swept up in the endless spread of delicious dishes, but try shifting your focus. Instead of obsessing over what you’re eating, focus on who you’re with. Whether you’re chatting with family, playing games, or just enjoying each other’s company, those are the moments that will truly make your holiday season memorable.
When food takes center stage, we often find ourselves eating mindlessly, sometimes without even really enjoying what’s on our plates. You don’t want to look back on the holidays and feel like the food had more control over you than you had over it. So, try to stay present in those moments with your loved ones. When you're fully engaged, food becomes just one part of the experience, not the defining factor.
Tactic Number 7
Focus on How You Want to Feel, Not Just How You Want to Look.
Let’s be honest—while tip 1 (keeping the holiday season to a few celebration days) sounds great, it can be really tough to stick to healthy habits when there’s so much temptation everywhere. The holidays often throw off our routines, especially if you're traveling home for Christmas or balancing multiple events.
A lot of my clients struggle with staying motivated during this time. One thing I always recommend is to focus on how you want to feel, rather than just how you want to look or the number you’re trying to hit on the scale. Do you want to start the new year feeling energized, strong, and proud of yourself? Or do you want to feel sluggish and regretful after the holiday madness? Keeping that “feeling” in mind can guide your choices and help you make decisions that align with how you want to feel in the long run.
Another great tip is to set small, realistic goals during this period. Instead of setting yourself up for a tough challenge like “I won’t eat any sweets” or “I’ll work out every day,” aim for achievable goals that are more in line with your routine. For example, get in a few short walks a week, or prioritize a healthy breakfast each day. Little wins like these can keep you motivated and feeling positive, without piling on extra pressure during the busy holiday season. Personally, I think starting each day with a balanced, nourishing breakfast is a game changer, especially during those hectic days between Christmas and New Year’s.
Tactic Number 8
Start with Soup or a Salad
When you're at big holiday meals, and if it's an option, try kicking things off with a veggie-packed soup or salad. These starters are lower in calories but super filling because of their fiber content.
Plus, studies show that people who opt for veggie-based soups or salads as starters tend to eat fewer calories overall throughout the meal.
By starting with something light, you help control your appetite before diving into the richer, more indulgent foods. It’s also a sneaky way to sneak in some extra veggies and fill up on something nutritious before you get to the good stuff!
Tactic Number 9
Prioritize Protein.
One thing I always recommend during holiday meals is to make sure you’re prioritizing protein. Holiday meals tend to be heavy on carbs, with a lot of stuffing, mashed potatoes, and other carb-rich dishes.
Including protein with every meal is key because it promotes fullness and helps trigger those appetite-reducing hormones. So when you're filling your plate, make sure you’re getting enough protein first. Aim to fill about ¼ of your plate with lean meats, poultry, fish, or plant-based proteins like beans and quinoa.
Focusing on protein will help keep you feeling satisfied and make portion control easier without feeling restricted.
Tactic Number 10
Don’t Be Hard on Yourself.
This might be one of the most important tips of all—right up there with the first one! The holidays are all about enjoying time with family, friends, and yes, delicious food. And let’s be real: you will overindulge at some point, and that’s completely okay!
If you do find yourself eating more than you planned or feeling like you've gone off track, don’t beat yourself up about it. The key is to draw a line, move on, and start fresh the next day.
With all the temptations around during Christmas, it’s nearly impossible to stay on track 100% of the time. And honestly, I don’t think you should aim for perfection. Let yourself fully enjoy those special celebration days without guilt. But if things don’t go exactly as planned, it’s not a reason to throw in the towel. Just refocus and keep moving forward.
One meal doesn’t have to ruin the entire day, and going off plan for a day doesn’t mean you need to wait until January to “start over.” Be kind to yourself. After all, you’re only human, and part of being human is occasionally overindulging—especially at Christmas!
What matters most is consistency over time, not perfection. So if you feel like you've "blown it," don’t worry—you haven’t! Just draw that line, refocus, and aim for balance with your next meal. It’s those small, consistent steps that will get you where you want to be, not obsessing over a single moment or day.
🎁 Wrapping it Up
The holidays are meant to be filled with joy, love, and, of course, good food. While it’s easy to get caught up in the hustle and bustle of it all, remember that staying balanced doesn’t mean missing out on the fun. With a little mindfulness and these simple tips, you can enjoy the season without feeling like you’re overindulging or straying too far from your health goals. So, go ahead and savor that slice of pie, enjoy your time with loved ones, and keep in mind that it’s all about finding that balance.
More Balanced Nutrition Inspiration 🥑🍉
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