{"id":5358,"date":"2025-12-13T07:53:05","date_gmt":"2025-12-13T14:53:05","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=5358"},"modified":"2026-02-15T10:18:57","modified_gmt":"2026-02-15T17:18:57","slug":"11-tips-to-avoid-holiday-weight-gain","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/12\/13\/11-tips-to-avoid-holiday-weight-gain\/","title":{"rendered":"11 Tips to Avoid Holiday Weight Gain"},"content":{"rendered":"
<\/div>

\"How<\/a><\/p>\n

Many people trying to avoid holiday weight gain end up doing exactly what they shouldn\u2019t: being overly restrictive during the most festive time of year.<\/p>\n

While their intentions to prevent weight gain (and perhaps shed a few pounds in the meantime) are good, being overly restrictive with food can backfire,\u00a0especially<\/em>\u00a0during the holidays when we\u2019re faced with indulgent holiday meals, festivities, and higher-than-normal stress levels.<\/p>\n

The keys to avoiding unwanted weight gain this time of year: Strive for balance and moderation\u00a0when it makes sense<\/em>.<\/p>\n

But also try not to abandon your healthy habits altogether, like drinking\u00a0Shakeology<\/a><\/strong>\u00a0and making time for your\u00a0BODi On Demand<\/a><\/strong>\u00a0workouts.<\/p>\n

You\u2019ve worked too hard all year to just give up now and \u201crestart\u201d in the new year.<\/p>\n

Try implementing some of these simple strategies to make the hectic holiday months a bit more balanced.<\/p>\n

11 Simple Strategies to Avoid Holiday Weight Gain<\/strong><\/h2>\n

1. Stick with your healthy habits during the week<\/strong><\/h3>\n

Don\u2019t get caught up in the holiday bustle and let your regular\u00a0meal planning\u00a0or workout routine fall to the wayside.<\/p>\n

Keep eating nutritious meals in the\u00a0proper portions\u00a0and exercise into your usual workweek, when your schedule is more structured.<\/p>\n

This strategy will give you a little more wiggle room for indulging or kicking back and relaxing a bit on the weekend. Drinking your daily\u00a0Shakeology<\/a><\/strong>\u00a0is an easy way to stick to your healthy routine, and it can help keep holiday cravings at bay.<\/p>\n

\"How<\/a><\/p>\n

2. Go booze-free Sunday through Thursday<\/strong><\/h3>\n

If a glass of wine, craft beer, or cocktail is part of your evening ritual, consider doing without your nightly drink during the holiday season.<\/p>\n

Like soda, alcohol is a source of empty calories and, over the course of a month or so, those nightcap calories really add up.<\/p>\n

If you want to avoid holiday weight gain, save your alcohol calories for festivities with friends or family on the weekend; just make sure to\u00a0drink in moderation\u00a0\u2014 and try out these\u00a0lower calorie cocktail recipes.<\/p>\n

3. Select a smaller plate<\/strong><\/h3>\n

Research shows that the bigger the plate we take, the bigger the portion we put on it.<\/p>\n

One study in particular found that\u00a0Chinese buffet diners with large plates served 52 percent more, ate 45 percent more, and wasted 135 percent more food<\/a>\u00a0than those with smaller plates.<\/p>\n

Nine-inch plates (versus 12-inch dinner plates) make normal portions look more filling, but go too small though and you\u2019ll be more inclined to go back for seconds.<\/p>\n

The takeaway this season? Pass by those oversized dinner plates and undersized appetizer dishes at holiday parties and go for a more moderate-sized salad plate instead.<\/p>\n

Pro tip:<\/strong>\u00a0The\u00a02B Mindset<\/a><\/strong>\u00a0nutrition program, created by registered dietitian nutritionist Ilana Muhlstein, can help you avoid mindless snacking and emotional eating. Learn more\u00a0here<\/a>.<\/strong><\/p>\n

\"How<\/a><\/p>\n

4. Portion out holiday meals<\/strong><\/h3>\n

We all know eating directly from the package is an invitation to over-consume, but the same goes for oversized bowls of chips, dips, and appetizer platters at parties.<\/p>\n

Instead of grabbing directly from the table at a holiday gathering, take a salad-sized plate and serve yourself a\u00a0moderate-sized portion\u00a0of a few of your favorite party foods.<\/p>\n

5. Eat only the foods you love<\/strong><\/h3>\n

You\u2019ve only got so much space on your plate, so don\u2019t fill it with foods you feel lukewarm about. If you\u2019re going to indulge in one serving of high-calorie finger foods at a party, go for the ones that will bring you the most enjoyment; just strive to keep the amount modest and\u00a0be mindful while you eat.<\/p>\n

Seasonal treats \u2014 such as homemade holiday meals, decadent desserts, and cocktails \u2014 aren\u2019t truly enjoyable if they just leave you feeling regretful afterward.<\/p>\n

So, if you\u2019re going to torture yourself after you eat a treat, maybe reconsider it. But, if you\u2019re going to allow yourself a cheat, savor it, accept it, and then\u00a0move on.<\/p>\n

6. Put off pre-dinner drinks<\/strong><\/h3>\n

Not only is alcohol a sneaky source of empty calories, but research also suggests it\u00a0makes us more inclined to overeat<\/a>. Alcohol appears to sensitize the brain\u2019s response to food aromas, which can lead us to eat more.<\/p>\n

Just a couple of drinks before a meal may increase your food consumption, so, if you\u2019re headed for a party, go with one or two drinks\u00a0after<\/em>\u00a0dinner instead.<\/p>\n

That way, you\u2019ll be less likely to overeat and you get the added benefit of having some food in your stomach to slow the absorption of alcohol into the bloodstream.<\/p>\n

\"How<\/a><\/p>\n

7. Schedule one active\u00a0event for every holiday celebration on your calendar<\/strong><\/h3>\n

Play active games with the kids, go on a family hike,\u00a0or press play on a\u00a0BODi On Demand<\/a><\/strong>\u00a0workout\u00a0before the party begins!<\/p>\n

Try\u00a0Double Time, Tony Horton\u2019s partner workout\u00a0program that the whole family can enjoy together, from young kids to grandparents. Or get everyone line dancing with Autumn Calabrese and\u00a0Country Heat. It\u2019s a great way to burn some calories and spend quality time together!<\/p>\n

8. Sign up for a run, walk, or ride \u2014 and train with friends<\/strong><\/h3>\n

No matter what way you enjoy being active, there are lots of fun races happening during the holidays.<\/p>\n

New Year\u2019s Day races are a great way to stay motivated since you\u2019ll have to train during the hectic holiday season. Plus, you\u2019re less likely to blow it out at a party the night before!<\/p>\n

Encourage friends and family members to get involved for added fun and motivation. Follow these tips to\u00a0train for a 5K race!<\/p>\n

9. Get enough sleep<\/strong><\/h3>\n

Sleep deprivation not only messes with your mind, but it also makes you feel hungrier, too.\u00a0When deprived of sleep, the body produces more ghrelin<\/a>, the \u201chunger hormone,\u201d that increases your desire to eat.<\/p>\n

It\u2019s not always easy to do but, by getting enough sleep, your body will be better at regulating hunger and you\u2019ll be less likely to overeat.<\/p>\n

\"How<\/a><\/p>\n

10. Bring your favorite healthy(ish) dish to parties<\/strong><\/h3>\n

To make sure you\u2019ll have a healthier option you enjoy at holiday gatherings, bring your own dish to share.<\/p>\n

Wow guests with\u00a0cheesy, easy-to-eat cauliflower nachos\u00a0or\u00a0breadsticks, or bake up a dish of this\u00a0eggplant parm\u00a0for a simple, serve-yourself appetizer.<\/p>\n

If you want to watch a professional chef remake holiday favorites, such as beef tenderloin, sweet potato casserole, and festive cocktails, into healthier dishes, check out\u00a0FIXATE, a cooking show created by\u00a0Ultimate Portion Fix\u00a0creator and Super Trainer Autumn Calabrese and her brother, chef Bobby Calabrese.<\/p>\n

11. Get a jump start on next year\u2019s health goals<\/strong><\/h3>\n

To achieve and maintain a healthy weight, you need to make sustainable, healthy choices so frequently that they turn into habits.<\/p>\n

The sooner you get started, the better off you\u2019ll be \u2014 and the less overwhelming those New Year\u2019s resolutions to slim down and shape up will feel.<\/p>\n

The key here is not meeting the goal weight loss during the holidays, but rather making\u00a0small, specific changes\u00a0that can have a big impact over time.<\/p>\n

Try replacing soda with water at mealtimes, planning two healthy meals for the week every Sunday, or scheduling an\u00a0at-home strength training session for 30 minutes three days per week.<\/p>\n

Trying to avoid holiday weight gain isn\u2019t easy, but it\u2019s also not as hard as you may think. Put these strategies into practice and enjoy the holidays with friends and family.<\/p>\n

If come January 1, you\u2019re still hovering around your current weight, consider that a win!<\/p>\n

From The Team Beachbody Blog – Elle Penner<\/a><\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Many people trying to avoid holiday weight gain end up doing exactly what they shouldn\u2019t: being overly restrictive during the most festive time of year. While their intentions to prevent weight gain (and perhaps shed a few pounds in the meantime) are good, being overly restrictive with food can backfire,\u00a0especially\u00a0during the holidays when we\u2019re faced […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1085,918],"tags":[1919],"class_list":{"0":"post-5358","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-focused-nutrition","7":"category-healthy-living-and-eating","8":"tag-how-to-avoid-holiday-weight-gain","9":"czr-hentry"},"yoast_head":"\n11 Tips to Avoid Holiday Weight Gain - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Many people trying to avoid holiday weight gain end up doing exactly what they shouldn\u2019t: being overly restrictive during festive times.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2025\/12\/13\/11-tips-to-avoid-holiday-weight-gain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"11 Tips to Avoid Holiday Weight Gain - 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