How to Avoid Holiday Weight Gain and Start the New Year Strong
The holiday season is a time of joy, connection, and, of course, delicious food. But it’s also a season that challenges our fitness and nutrition goals. Studies show that the average person gains 1-2 pounds during the holidays, and here’s the kicker—most people don’t lose that weight over the next year. Over time, these small gains add up, making it harder to stay on track.
The good news? You don’t have to fall into that cycle. With a few key strategies, you can enjoy the season while keeping your health and fitness goals intact—and maybe even get ahead of the game before the new year rolls around.
Why You Should Start Now
Most people wait until January 1st to set goals, but getting started before the holidays can make all the difference. Here’s why:
Build momentum: Developing habits now makes it easier to stay consistent when life gets busy.
Enjoy guilt-free celebrations: A solid plan lets you indulge without worrying about setbacks.
Skip the January struggle: You’ll already be on track while others are just starting.
Tips to Stay on Track This Holiday Season
Here are a few practical ways to enjoy the holidays while staying mindful of your goals:
Take Walks After Meals
A 10-15 minute walk after meals can help aid digestion, regulate blood sugar levels, and keep you active without feeling like you’re “working out.” Bonus: It’s a great way to connect with family and friends after a big meal.Prioritize Protein Portions
Protein keeps you fuller for longer and supports your muscles, which is especially important during the holidays when indulgent carb-heavy foods are everywhere. Start your plate with lean protein like turkey, ham, or even a hearty plant-based option.Stay Hydrated
It’s easy to mistake thirst for hunger, so keep a water bottle handy. Aim for about half your body weight in ounces daily. Staying hydrated also helps you feel more energized and reduces bloating.Get Plenty of Sleep
The holidays can be hectic, but prioritizing quality sleep is a game-changer. Sleep helps regulate hunger hormones and gives your body the rest it needs to recover from stress and activity. Aim for 7-9 hours per night.Start Weight Training
Weight training is one of the best ways to use the extra holiday calories. Building muscle boosts your metabolism, supports fat loss, and helps you feel stronger and more confident. Even two sessions per week can make a big difference.
My Black Friday Coaching Deals Are Here!
To help you stay on track and make this season a success, I’m offering special Black Friday discounts on my coaching programs throughout this month:
✅ 12-Week Nutrition Coaching: Learn how to enjoy holiday meals while staying in control of your goals.
✅ Custom Workout Programs: Build strength, confidence, and consistency, even in the busiest season.
✅ Combo Plans: The ultimate package with personalized fitness and nutrition support.
Take Action Today
Imagine heading into January feeling ahead of the game—strong, energized, and in control. That’s exactly what’s possible when you start now.
Apply for coaching or book a free consultation call today to learn more about how I can help you navigate the holidays with confidence. Spots for my Black Friday deals are limited, so don’t wait!
This season doesn’t have to mean starting over in January. Let’s enjoy the holidays, stay on track, and set you up for long-term success.
