Beat Holiday Weight Gain with These 5 Easy Tips

The holiday season can derail even the most disciplined weight‑loss plans. With less sleep, more stress, and an abundance of treats, it’s no wonder many people see a few extra pounds creep up on the scale by New Year’s.

Cut Your Workout Plan in Half

If you’ve kept a steady workout routine until now, don’t let the holidays throw you off. Instead of trying to fit an hour‑long session into a busy schedule, apply the 50 % rule: cut each session’s length in half.

• Four days a week becomes two.
• 30‑minute strength sessions become 15 minutes.

The goal is to keep moving consistently and counteract the extra calories you’ll likely consume.

Plan Around Indulgent Days

Start each week by reviewing your calendar for parties, cookie swaps, or family dinners where you can’t control the menu.

• Lighten breakfast and lunch with produce and lean protein.
• Schedule a workout on those same days—whether it’s a walk or a short strength routine.
• Try a 10‑minute HIIT routine from the Start TODAY app to boost metabolism in a short burst.

Mindful Portions

Al Roker says, “moderation is better than deprivation in the long run,” and the advice holds true for holiday feasting.

• Enjoy one serving of your favorite dessert, then leave the table.
• Have a glass of water or take a brief walk.
• If you crave a second helping later, you’ll often find the urge has faded.

Slow Down and Breathe

Stress can disrupt sleep and trigger cravings. Use quick breathing techniques to stay calm:

1. Inhale for 4 seconds.
2. Hold for 4 seconds.
3. Exhale for 4 seconds.
4. Hold for 4 seconds.

Repeat a few rounds whenever you feel overwhelmed.

Hydrate to Stay in Control

Many people forget to drink enough water when busy. Carry a reusable bottle so you can sip mindlessly throughout the day.

• Make water your beverage of choice at meals.
• Cutting liquid calories helps offset extra calories from food and drinks.
• Staying hydrated also supports mood and energy levels.

Key Takeaways

• Cut workouts in half to stay active without overcommitting.
• Plan meals and exercise around holiday events.
• Practice portion control, mindful breathing, and consistent hydration.

The holidays don’t have to mean weight gain. By adjusting your routine, paying attention to portions, and staying hydrated, you can finish the season feeling in control of your choices and your body. For more expert strategies, check out the 7‑Day Holiday Helper podcast series.