Maintain, Don’t Gain During the Holidays: The Five Do’s & Don’ts of Surviving the Holidays Without the Weight Gain: Part 1

The holiday season is here and with it comes the dreaded fear of holiday weight gain.

Are you worried about packing on those extra holiday pounds? Maybe you’re thinking, "I’ll just accept a 3-8 pound gain, bring it into the new year, and deal with it later." Or perhaps you’ve got weight loss goals you're aiming to crush before 2024 ends. Are we losing, maintaining, or hitting the YOLO button and saying, "Let’s just handle it next year"?

Whatever your approach, I’ve got you covered. Today, I’m sharing five do’s and don’ts for surviving the holidays without bringing extra weight into the new year.

Before we dive into the "don'ts," let's quickly discuss why holiday weight gain is so common. Studies show that many people gain an average of 3-8 pounds during the holiday season. The problem is, most of us don't lose those pounds afterward. This can lead to significant weight gain. 

Five "Don'ts" for Holiday Eating

1. Don’t Save All Your Calories for Dinner

I know Thanksgiving and holiday dinners are packed with your favorite foods, but here’s the truth: saving all your calories for the big meal is a huge mistake. Why? Because if you starve yourself all day, by the time dinner rolls around, your logical brain might be telling you to "be sensible," but your primal instincts will be saying "FEED ME NOW!" And before you know it, you’re on your third plate, feeling stuffed and uncomfortable.

When we go too long without food, our hormones go into overdrive, making us hungrier and more likely to overeat. The next thing you know, you’re unbuttoning your pants on the couch, wondering where it all went wrong. So don’t skip breakfast or lunch. Eat balanced, smaller meals throughout the day so you’re not ravenous by dinner. Trust me, you’ll thank yourself later.

2. Don’t Fall into the All-or-Nothing Trap

Ever have a doughnut for breakfast and think, "Well, I blew it—might as well eat junk for the rest of the day"? This is the classic all-or-nothing mindset, and it’s a trap. One "off-track" meal doesn’t ruin your progress. It’s life, not a perfect streak.

So, you had a doughnut. Big deal! Just make your next meal a healthy one. Don’t let one slip-up spiral into an entire day (or weekend) of poor choices. The key here is balance, not perfection. Keep your goals in mind, and get back on track at your next bite, not next week.  

3. Don’t Skip Your Workouts

I get it, holiday schedules can be hectic and full.  Between family gatherings, parties, and shopping, it’s easy to let workouts slide. But this is when you need them the most. Even if you can’t get in your usual full workout, do something.  A 20-minute walk, a quick strength session—anything to keep the momentum going. Even short workouts count.

Skipping workouts often leads to a slippery slope where your eating habits start to slip too. Plus, working out helps align your mindset with your goals. You’re more likely to make healthier food choices if you stay consistent with your exercise, even when life gets hectic.

4. Don’t Skimp on Sleep

The holidays can mess with our schedules, especially with late nights and extra activities,  but don’t sacrifice sleep! When we’re sleep-deprived, our hunger hormones go wild, making us crave sugar and high-calorie foods. Plus, lack of sleep raises cortisol levels, which can make weight loss even harder.

Aim for 7-9 hours of sleep each night. When you’re well-rested, you’re more likely to make mindful food choices and less likely to give in to cravings. So, put sleep on your holiday priority list!

5. Don’t Go to the Party Hungry

This one’s a game-changer! Don’t show up starving to a holiday party or meal. Just like you wouldn’t go grocery shopping hungry, don’t go to the party hungry either. Have a small meal with protein and fiber an hour or two before, so you’re not ravenous when you arrive.

This way, you can enjoy the special treats and meals without feeling the need to overeat. You’ll be able to stick to your plan of enjoying your favorite dishes without going overboard.

And there you have it—five don’ts to keep in mind if you want to avoid holiday weight gain. By following these five tips, you can enjoy the holidays without the guilt of weight gain. Remember, it's all about balance. Indulge in your favorite treats, but be mindful of your portions and make healthy choices. Be sure to check out next month’s issue for Part 2 of the Maintain, Don’t Gain During the Holiday Season, where I will be sharing the Five Do’s of The Holiday Season. If you’re a woman working on your weight loss journey, join my free support group where I go deeper with training on nutrition, fitness, and mindset.   You can join us over at www.fitandconfidentmoms.com 

Rose Peterson is a Certified Personal Trainer, Certified Nutrition Coach and Founder of RP Fitness & Nutrition. Since 2017, she has helped clients locally and remotely all over the world, reach their health and fitness goals while also creating structure, consistency, and healthy habits for lifelong success.

To learn more about working with Coach Rose, visit www.coachrosepeterson.com

For your complimentary consultation you can email Coach Rose at hello@coachrosepeterson.com