How you can avoid holiday weight gain
The holiday season is filled with comfort food, joyful gatherings, and plenty of reasons to treat yourself, with Noche Buena—a cherished Filipino tradition—being an important part of any Christmas celebration. While there is nothing wrong with enjoying the sumptuous food, many people worry about gaining extra weight during this time.
The good news? You can still enjoy your favorite holiday foods without feeling guilty or losing track of your health goals. With the right mindset, you can navigate these tempting guilty pleasures without much of a setback.
Prioritize mindful eating
The easiest way to avoid holiday weight gain is to practice mindful eating. Many people tend to overeat during celebrations because the food is abundant and the atmosphere is festive.
Pay attention to how much you put on your plate, and to what kinds of food you focus on to solve most of the problem. Pay attention to your hunger cues. And remember to follow your tummy: when you are hungry, pace yourself, and when you feel satisfied, stop. Savor each bite and give yourself enough time to enjoy the meal. This slow and intentional approach helps control overeating and keeps your indulgence in check.
Stay consistent with your daily movement
Travel, gatherings, and being on vacation in general can wreak havoc on your workout regimen. Your routine may feel a lot more difficult to accomplish during the holidays. But remember: Staying active can make a big difference, especially when it comes to weight gain. Consistency is more important than intensity.
In the event that you can’t do your regular workouts, find alternatives instead. Aim to move your body every day. Even a brisk walk, a quick home workout, or even a simple stretching session can help. Physical activity helps offset calories consumed, it also boosts your mood, and keeps you on track.
Make smarter food choices without restriction
Holiday meals are often rich and indulgent; consequently, they are packed with calories. Instead of avoiding your favorite dishes completely, choose smaller portions and enjoy each serving without guilt. The more you go cold turkey, the harder it becomes to resist. Giving in a little bit isn’t bad at all, just make sure you know when to stop.
And once you’ve had your fair share, try adding more vegetables, lean protein, and fiber-rich foods to your plate to help you feel satisfied longer. You can still enjoy desserts and other drinks, but be mindful of how much you actually consume.
Remember: Balance and moderation will go a long way in helping you stay in shape during this season.
Drink plenty of water
Hydration is often overlooked during the busy holiday season. Drinking enough water helps prevent overeating because thirst is often mistaken for hunger. Being well hydrated also supports proper digestion and keeps your energy levels steady.
Start your day with a full glass of water and keep drinking throughout the day. Keeping a bottle handy helps as well. Staying well hydrated will help you feel fresher, more energized, and in control of your cravings.
Manage stress and get enough rest
The holidays can be joyful but also stressful. High stress levels can lead to emotional eating (aka stress eating) and poor food choices. Manage your stress levels by taking breaks when needed. Set boundaries during gatherings and practice calming activities such as breathing exercises, journaling, or light stretching.
But most importantly, make sure you get enough sleep. This plays a major role in weight control since lacking rest can increase your food cravings. A well-rested body will lower stress levels (i.e., cortisol), and this helps prevent weight gain as well.
Enjoy the holidays with balance and intention
Avoiding holiday weight gain does not mean you have to be a grinch. It doesn’t mean skipping celebrations or feeling deprived. It means being in control: making mindful choices, listening to your body, and moving with intention. With the right habits, you can enjoy the holiday season without compromising your health and wellness goals.
Remember, the holidays are more than just food—they’re about reconnecting with loved ones, practicing gratitude, and building joyful memories.
