11 Tips for Sticking with Your Health Goals and Avoiding Weight Gain During the Holidays

Studies have found that most of us only gain 1 pound over the holidays. However, research also shows that extra weight tends to stick around, which may be why weight slowly creeps on year after year. 

To prevent this gradual weight gain, it’s important to make changes during the holiday season. 

These 11 tips may not help you lose weight during the holidays, but they can help you stick with your health goals and at least maintain your current progress. 

1. De-stress

I know many of you are probably laughing at this one. De-stress during the holidays? Impossible. But hear me out.

I’m not saying it’s easy, but keeping your stress levels at a manageable level can go a long way in keeping you on track with your goals. Plus, it may make you less likely to get sick. 

Whether you spend 5 minutes each morning doing these Stress Relieving Stretches, head to bed 20 or 30 minutes early to read, or sign up for a yoga class, it’s important to schedule some time for yourself.

Not only will you feel better, but your family and coworkers will also benefit from the happier, less stressed version of you. 

2. Out of sight, out of mind

Research has shown that when food is in a glass container or sitting out, we’re more likely to eat it, even if we aren’t hungry.

So, as pretty as decorated cookies are unless you’re entertaining, keep those cookies and other treats out of eyesight. 

If you aren’t throwing a party, another helpful tip can be to store cookies in the freezer and just take one or two out at a time. 

3. Stock your fridge and freezer with healthy meals

Between holiday parties, traveling, and spending time with family, keeping a somewhat “normal” eating pattern can get tricky this time of year. So, do yourself a favor by having some healthy meals ready. 

One easy way to do this is by cooking large batches of soups, stews, or healthy casseroles and freezing them in individual containers. This way, all you need to do is thaw a portion in the microwave.

It requires planning, so pick a day to block off on your calendar, put on some music or a holiday movie, and spend a few hours cooking — or let your slow cooker or instant pot do all the work! 

4. Be Consistent with Tracking

With the craziness of the holidays, it’s easy to forget what and how much you’ve eaten or drank. Tracking your food and beverages can help bring a little mindfulness back into your life by forcing you to slow down and record what you just ate.

Knowing that you have to record everything can make you think twice about going back for that second cookie. 

And don’t forget about exercise. While tracking your workouts can help with accountability, it can also bring you a sense of accomplishment. 

5. Be mindful of calories from beverages

For most of us, it’s pretty evident that we shouldn’t eat too many treats during the holidays. However, we’re usually less aware of how many calories we take from beverages. 

Less filling and satisfying than food, many holiday beverages pack far more calories and sugar than any cookie or piece of fudge. An app like Lose It! can help you make more informed choices about your drink choices.

And, of course, don’t forget to drink plenty of water to keep you hydrated throughout the day. 

6. Avoid the break room

Or at least don’t go in empty-handed.

We all know that during the holidays, break rooms at work get filled with cookies, fudge, cakes, and other treats that we don’t want to tempt us at home. Instead of falling prey to your coworkers’ baked goods, try to avoid the break room if you can. 

However, if that isn’t an option, try not to go in empty-handed.

I used to keep holiday-flavored tea bags in my lunch bag so that instead of reaching for one of those treats after lunch, I’d just make myself a cup of tea. It didn’t work 100% of the time, but it reduced my consumption. 

7. Get outside in the snow (or sand)

One of the best ways to avoid the dreaded holiday weight gain is by staying active.

Be sure to check out our previous post on Twelve Fun Ways to Stay Active During the Holidays (none of which involve going to the gym).

However, don’t think that just because you exercise, you don’t have to watch what you eat. You need both pieces to help keep your weight somewhat steady over the holidays. 

8. Don’t sacrifice sleep

This one should be higher on the list, as research has shown that we’re more susceptible to overeating when we haven’t gotten enough sleep.

Check out our post on Seven Strategies for a Better Night’s Sleep for helpful tips and tricks. 

9. Sign up for pre-paid fitness classes

Ever say that you’ll go to spin class in the morning but then just keep hitting snooze? I have, except for when I’ve already pre-paid for the class. 

Many classes now require you to sign up in advance and have a 24-hour cancellation policy. As money can motivate many of us, you’re less likely to keep hitting the snooze button if it means you’re wasting money. 

However, it’s the holidays, and money can be tight. If paying for a class isn’t an option, ask a friend, family member, or spouse to help keep you accountable by setting dates and times to meet at the gym or run. Again, while you likely won’t be offended about canceling plans with yourself, you’re less likely to cancel on someone else. 

Signing up for a race is another great way to stay accountable for your fitness goals. Plus, there are usually 5k and 10k fun runs during the holidays that can be a little more enticing if races aren’t usually your thing. 

10. Don’t freak out over the scale

What might feel like weight gain can often be bloating. Instead of unnecessary worrying, try to remind yourself that an increase on the scale is standard after a night or day of different eating patterns 

Read our article on Why Your Weight May Be Fluctuating (And Why It’s Not Worth Stressing About), and then continue with your diet and exercise plan. 

11. Strive for maintenance rather than loss

I’m not saying you can’t lose weight during the holidays. However, it’s important to set realistic expectations to avoid the nasty cycle of feeling guilty, eating more in response to negative feelings, and then feeling even more guilty. 

Depending on how hectic your holiday season is, aiming to maintain your weight may be more attainable and less stressful. And speaking of goals, this is a good time to check in and make any adjustments to make them more realistic and achievable this month. 

What are your tips and tricks for sticking with your health goals during the holidays? Share in the comments below!