How to Avoid Weight Gain Over the Holidays (Without Missing the Cheer!)

Embrace the holidays without fear or guilt!🤗

In college, I used to be obsessed with tracking my weight; I would put a smiley face next to my weight on my chart at the gym when it was where I wanted it to be, and a frowny face when it was higher than I wanted it to be. I can’t believe I judged myself so harshly back then!

Now I think scales are for fish, haha. I would rather focus on being strong than skinny (or trying to keep my weight at a certain number).

That said, I still totally get how much of a concern weight can be for a lot of us. Nobody wants to feel uncomfortable, like they’re not themselves. Or the snugness of a tight waistband because of impulsive choices.

In this post, I invite you to take a deep breath, and avoid resigning yourself to indulgence in December, followed by resignation to another January of "getting back on track." 

Here’s how I see it: You can enjoy the holidays without falling victim to holiday weight gain or self-judgement. It’s all about balance. So, here are a few simple ancestral strategies to help you navigate the season with intention.

These are my top holiday hacks for keeping your health balanced through the holidays with all of the cheer and special moments, and none of the obsession or the weight gain.

1. Focus on Real, Whole Foods

There’s no shortage of rich, indulgent foods during the holidays—pie, stuffing, gravy, and so on. But let’s be real: You can have all the seasonal flavor without overloading your plate with processed, sugary foods. The secret? Stick to real, whole foods as much as possible. Think roasted vegetables, nourishing meats, and hearty bone broth soups. These foods nourish the body and provide lasting energy without the blood-sugar rollercoaster of the sweets.

Holiday Hack: Focus on the quality of your meals, not just the quantity. Fill your plate with nutrient-dense foods— meat, buttery greens, or roasted vegetables—before reaching for the mashed potatoes, rolls, stuffing, and desserts. The beauty of real food is that it fills you up without leaving you feeling sluggish or bloated, and makes it easier to moderate your sugar intake

2. Find the Sweet Spot with the Sweets

Holiday treats are a big part of what makes this time of year so magical. But you don’t have to overeat them to enjoy yourself! There’s no need to say no to everything, but it’s about finding that sweet spot where you can indulge without overdoing it.

Holiday Hack: Choose the treats that mean the most to you. If Aunt Linda’s homemade pumpkin pie is your weakness, have a small slice and savor it. But if the store-bought cookies don’t excite you, skip them altogether. And if you’re in charge of dessert, use recipes that call for less sugar. Focus on quality, not quantity.

3. Savor the Moment (And Your Food)

In the rush of holiday parties and family dinners, it’s easy to fall into the habit of mindlessly eating. But here’s the thing: when we rush through our meals without really savoring them, we tend to eat more than we need.  

Holiday Hack: Slow down and savor each bite. Whether you’re enjoying a cup of hot cocoa or nibbling on a piece of pie, take a moment to truly taste the flavors and appreciate the experience. Not only will this make your food feel more satisfying, but you’ll also find yourself less likely to overeat when you’re truly present with your meals (and the people you share them with!).

4. Move Daily (Even if it’s Just a Walk)

Holiday shopping, decorating, and socializing can make it feel like there’s just no time left for exercise. But don’t fall for the excuse that you’re “too busy” to move your body. You don’t need to hit the gym for an hour each day—simple, daily movement can work wonders for your metabolism and mood.

Holiday Hack: Go for a brisk walk after dinner, volunteer to help with the cleanup after family dinners, take the stairs instead of the elevator, or dance around the living room to your favorite holiday tunes. It doesn’t have to be a structured workout. Just find small ways to keep your body moving throughout the day. Even 20 minutes of light exercise can help you stay on track during the season of indulgence.

5. Prioritize Sleep (Yes, Really)

The holidays are busy. There’s shopping to do, gatherings to attend, and presents to wrap. But here's the kicker: when we skimp on sleep, we not only feel exhausted, we’re also more likely to make poor food choices, overeat, and feel sluggish. Skimping on sleep affects our metabolism, hunger hormones, and willpower.

Holiday Hack: Treat sleep like the gift it is. Aim for 7-8 hours of restful sleep each night, and avoid blue light from artificial lights and screens in the evening if possible. If you're traveling or staying up late for holiday parties, try to balance those late nights with quiet mornings or a nap the next day. Your body will thank you, and you’ll have the energy to enjoy the festivities without feeling drained or reaching for another cookie.

6. Stay Hydrated (and don’t skip the electrolytes)

We all know it’s easy to get swept up in the holiday cheer, especially when that cheer comes in the form of sugary drinks, cocktails, and festive lattes. But the thing is: alcohol, coffee, and sugar can quickly leave us dehydrated, tired, and even craving more food to compensate for the energy dip.

Holiday Hack: Make water your go-to beverage throughout the day. Start each morning with a glass of water with electrolytes to rehydrate after a long night’s sleep. Sip on water between holiday drinks to stay hydrated. And, if/when you do imbibe in alcohol, consider alternating alcoholic beverages with sparkling water, herbal tea, or infused water (think cucumber, mint, or lemon), or skipping them altogether.

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The holiday season doesn’t have to be synonymous with weight gain and regret. By making small, mindful choices—like focusing on whole foods, savoring your indulgences, staying active, and getting enough rest—you can enjoy all the pleasures of the season without the excess baggage.

Remember: the holidays are about connection, celebration, and joy. By taking care of your health in simple, intentional ways, you’ll have more energy to savor every moment (and every bite) without that extra holiday weight sticking around come January.

So, go ahead—enjoy the festivities, and keep these tips in your back pocket to make sure you feel great through the holidays and into next year. Cheers to a healthy, happy, and balanced holiday season!