6 Quick Tips to Avoid Holiday Weight Gain
This year is going to be different. You don’t have to accept holiday weight gain as inevitable. With the right mindset, planning, and strategies, you can enjoy the season without the regret that often follows when January rolls around with these quick tips:
- Make a plan before the season starts. Don’t just wing it.
- Without fail, choose smaller portions, eat more protein, and savor every bite.
- Swap stress eating for stress relief practices like meditation, stretching, or journaling.
- Prioritize sleep and hydration to avoid cravings.
- Keep moving with short workouts, walks, or family activities.
- Don’t deprive yourself. Enjoy your favorite foods in moderation.
Why James Gains: A Real-Life Story
James, a 42-year-old accountant, came to his favorite doctor in early January feeling sluggish, frustrated, and heavier than ever. Like many people, his holiday season had started with a “just one piece” approach to Halloween candy, but by Thanksgiving, he had abandoned his usual gym routine and was enjoying second helpings of stuffing and pie.
By December, the work holiday parties, family gatherings, and constant availability of sugary snacks at the office had pushed him into daily overindulgence. “I’ll start fresh in January,” he told himself. But when January came, James was up nearly 10 pounds. His blood pressure was higher than usual, and he admitted to feeling stressed and was so disappointed in himself.
If James’s story sounds familiar, remember that this doesn’t have to be your story this year. With planning, mindful strategies and stress management, holiday weight gain can get the heave-ho-ho-ho!
What Research Tells Us About Holiday Weight Gain
Why the Holidays Trigger Weight Gain
More Temptations Everywhere: From the candy bowl at work to trays of cookies at social gatherings, food is everywhere and much of it is high in sugar and fat.
Stress and Emotional Eating: The holidays bring joy but also financial pressure, family dynamics, and busy schedules. Stress often triggers overeating or snacking for comfort.
Disrupted Routines: Travel, late-night events, and busy schedules can mean less sleep and fewer workouts, both of which increase cravings and appetite.
Bigger Portions and Social Pressure: Buffet-style meals and holiday traditions often encourage overeating, and it can feel awkward to decline food in social settings.
You’ve Got the Power to Stay on Track
The best way to stop the weight gain train is to step into the season with a plan. Here are some additional strategies that really work:
First, decide which foods are worth it and which ones you can pass on. Plan your workouts around travel or holiday events. It’s also helps to set realistic goals like maintaining weight. This is often more achievable than trying to lose weight during the holidays.
Many people find success by practicing mindful eating. This is done by eating slowly, while you savor each bite, and check in with your hunger level. One tip that we like is using a smaller plate at buffets.
Lastly, avoid “all-or-nothing” thinking. One indulgent meal doesn’t mean the whole season is ruined
Manage Stress Without Food
Instead of reaching for holiday cookies when stressed, try:
- Meditation or deep breathing: Just 5–10 minutes can calm your nervous system.
- Exercise: A brisk walk or quick workout reduces stress hormones.
- Creative outlets: Journaling, crafting, or listening to music can redirect emotional energy.
- Keep fresh fruit, nuts, or cut-up veggies on hand.
Get enough sleep. Studies show that lack of sleep increases hunger hormones and cravings, especially for carb-rich foods.
Reframing the Holidays
It’s easy to feel like the holidays are all about food (let’s be real sometimes they are), but these next few months are really about connection, traditions, and joy. Shifting focus to family, gratitude, and experiences instead of the dessert table can help reduce the pressure to overindulge.
Remember: You don’t have to be perfect. Enjoy your favorite holiday foods but do it with awareness and balance. Like James, many people enter January wishing they had approached the season differently, but this year can be different for you. By planning now, before the first candy corn or sugar cookie hits your plate means that you can step into the new year feeling energized, confident, and proud of your choices.
The holidays don’t have to derail your health. You’re in the driver’s seat, and with a little intention, you can stop the weight gain train before it leaves the station.
The medical professionals at Heavens Urgent Care encourage their patients to make active and healthy lifestyle choices, but when you need to be seen right away or can’t wait for an opening with your primary care physician, Heavens Urgent Care offers an alternative and affordable option. On average, both the wait time and the overall cost of your visit will be smaller at an Urgent Care than at the ER.
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