Let’s be honest: while the holiday season is packed with joy, celebrations, and delicious food—but it’s also when weight gain sneaks up on most of us. The average person gains about a pound each year, and according to Harvard Health Publishing, much of that happens during the holidays. One pound might not sound like much, but over 10 years? That’s 10 extra pounds—or more if you’ve had a particularly indulgent holiday season.
As a weight loss coach, I’ve seen how these small, steady gains can take a toll. But here’s the good news: with the right strategies, you can enjoy your favorite holiday treats without adding to the scale. Research published in The BMJ offers insights into how to navigate the holidays while keeping your weight in check.
Small Changes Make a Big Difference
The study divided participants into two groups. One group tracked their weight regularly, learned weight-management strategies, and practiced mindful restraint with holiday eating. The other group received basic healthy living tips. The results? The group using mindful strategies lost an average of 0.3 pounds, while the control group gained 0.8 pounds.
It might not sound like much, but these small changes prevented long-term weight gain. Imagine combining this approach with a few more tips.
Here are my top 10 tips to avoid holiday weight gain and set yourself up for winter weight loss success:
1. Sip Smart: One Drink Only
2. Portion Patrol
Holiday favorites like potato latkes, figgy pudding, and prime rib are hard to resist, but portion control is your secret weapon. Swap your dinner plate for a salad plate and load up on veggies first. If you want seconds, make it just a small spoonful of your favorite dish. And please—decline the leftover pie or cookies unless they’re healthy options.
3. Bake Smarter
Love holiday baking? So do I! Instead of cutting treats altogether (that’s no fun), tweak your recipes. Replace sugar with zero-carb alternatives like stevia or monk fruit, and swap regular flour for almond flour or low-carb blends. Trust me, these small adjustments keep the joy in baking without derailing your progress.
4. Pre-Game with Healthy Snacks
Here’s a tip I share with my clients: never show up to a holiday feast starving. Research shows that people who eat smaller, nutrient-rich meals throughout the day tend to consume less overall. High-fiber snacks like veggies, nuts, or a small protein shake can help you arrive at the table feeling in control.
5. Start with Soup
Soup before a meal can be a game-changer. Studies suggest that starting with a low-carb, veggie-packed soup helps curb your appetite and keeps you satisfied longer. My personal favorites? Apple-Butternut Squash Soup or a classic Chicken Vegetable Soup.
6. Go Low-Carb
The holidays are a great time to embrace a low-carb lifestyle. As an online weight loss coach, I often recommend low-carb recipes for soups, casseroles, and even desserts. Need inspiration? Browse hundreds of recipes online to find dishes that keep you on track without feeling deprived.
7. Embrace Cold Weather Workouts
Winter workouts can be invigorating. Cold weather actually helps improve endurance because your heart works more efficiently, according to Harvard Health. Whether it’s a snowy walk, an outdoor jog, or even just running up and down your stairs, find ways to stay active and enjoy the energy boost.
8. Stay Hydrated
Hydration is key, even in winter. Drinking enough water supports metabolism, aids digestion, and helps curb cravings. Aim to drink half your body weight in ounces each day. If plain water feels boring, add a slice of lemon or some fresh herbs for flavor.
9. Manage Stress Without Food
Holidays can be stressful, and stress often leads to emotional eating. As an online weight loss coach, I encourage my clients to find non-food ways to cope, like meditating, journaling, or simply taking a few deep breaths. If you’re overwhelmed, ask for help or delegate tasks.
10. Prioritize Sleep
Sleep is crucial for weight management. While it’s tempting to sleep extra on dark winter days, too much can disrupt your routine and lead to mood imbalances. Aim for 7-9 hours of quality sleep each night, and try to get outside during the day for some natural light.
Ready to Take Control This Upcoming Holiday Season?
If you’re tired of holiday weight gain and ready to make sustainable changes, working with an online weight loss coach might be just what you need. Together, we can create a plan that fits your lifeeven during the busiest time of year.
This holiday season, let’s focus on feeling great, staying mindful, and enjoying every bitewithout guilt. You’ve got this!
Want personalized tips and guidance? Book a call with me today, and let’s make this your healthiest holiday season yet!
