Research shows that weight gain is common during the holiday season, which stretches from November to January, so you’re not alone finding yourself in the yearly cycle of overindulging and seeing a few extra pounds creep up on the scale come the New Year.
1. Make Your Workout Routine Easier
If you’ve maintained a consistent workout schedule until now, don’t let the holiday season derail you. But accept that workouts are going to look different. Many of us just don’t have the time for an hour‑long workout right now. So instead of trying to commit to a time‑consuming plan that doesn’t end up happening, I encourage everyone to embrace the 50% rule. Take a look at your typical workout schedule, and cut it half! Do you workout four days a week? Now it’s two. Are your strength‑training routines 30 minutes? Now they are 15. It may be less activity than you’re used to, but what matters is that you are moving consistently and helping to counteract the extra food intake this month.
2. Mark Your Calendar — and Plan Meals and Workouts Accordingly
Look at your calendar at the start of each week and note which days you have plans that will have you indulging — like a cocktail party with friends, a holiday cookie swap, or a dinner with family where you can’t control the menu. On these days, adjust your diet and workout plan accordingly. Lighten up breakfast and lunch and fill them with lots of produce and lean protein. And schedule workouts on these days, too. Exercising — even if it’s just a walk or short strength routine — will burn some extra calories, boost your metabolism and put you in a healthy headspace to make choices you feel good about later in the day. Try one of my 10‑minute HIIT routines in the Start TODAY app. They pack a ton of metabolism‑boosting activity into a short workout that’s easy to squeeze in to a busy schedule!
3. Eat What You Want, But Pay Attention to Portions
Al Roker always says that “moderation is better than deprivation in the long run,” and I couldn’t agree more. So, when you see a platter of your favorite holiday food or dessert, don’t restrict yourself, just pay attention to your portions. This is key to allowing yourself to enjoy your favorite foods (and not feel deprived) without feeling bloated, too full or guilty. I recommend having one serving, enjoying it, and then getting up from the table and moving away from the food. Have a glass of water, take a short walk or enjoy the company wherever you are. If you still want a second helping later in evening, then go for it! But more often than not, the craving to overindulge will have subsided.
4. Slow Down
Stress takes a major toll on the body, from interrupting our sleep to triggering cravings. Taking time throughout the day to slow down can work wonders for keeping stress under control. But during such a hectic season, where we are pulled in all directions, this can be so much easier said than done. That’s why I encourage people to have little tricks on hand that help them take a quick breather when they feel overwhelmed. Box breathing is a great tactic to calm your nervous system anywhere: the airport, braving the shopping crowds, during a heated holiday discussion, you name it. Simply inhale for 4, hold for 4, exhale for 4, hold for 4 and repeat. You will feel your body release tension in just a few rounds.
5. Drink Lots of Water
Hot cocoa, wine, apple cider … who has time for water? Most of my clients forget to drink enough water when they get busy (which we all are this time of year!), but this is the easiest way to prevent overeating. Treat yourself to a reusable bottle that you can easily carry with you. If you have one on hand, you’re much more likely to sip mindlessly and stay hydrated. In addition to drinking water all day long, make water your beverage of choice at meals. Cutting out excess calories in liquids will help balance out some of the extra calories you may be consuming from your foods (and those liquid treats when you enjoy them). Plus, staying hydrated also helps maintain your mood and energy levels — which we all need this time of year!
Key Takeaways
- Weight gain during November‑January is common; you’re not alone.
- A 50% workout rule, calendar planning, and mindful portions help keep weight stable.
- Stress reduction, breathing techniques, and staying hydrated counteract holiday indulgences.
For more expert strategies for navigating the holiday season with your health intact, check out our 7‑Day Holiday Helper podcast series. This story first appeared on TODAY.com.
