How to Stay Fit and Avoid Holiday Weight Gain: Practical Tips for the upcoming Holiday Festivities
As we head into the Christmas season, it’s easy to think that skipping workouts or indulging in every treat is just “holiday spirit.” But while it’s important to enjoy the season, research shows that many people experience lasting effects from the choices they make in December. Studies reveal that, on average, people gain about 0.5 to 1 kg (1-2 lbs) during the holidays, and this weight tends to stick around throughout the year, slowly adding up over time.
For those of us aiming to maintain our strength and health, this period can be a make-or-break time. With a few strategic steps, you can avoid unnecessary weight gain, keep your training on track, and enter the new year feeling as strong as ever.
1. Prioritise Protein and Fibre-Rich Foods
One of the simplest ways to keep cravings in check is by focusing on high-protein and fibre-rich foods. Studies show that protein boosts satiety, helping reduce overall calorie intake, while fibre-rich foods slow digestion and help stabilise blood sugar levels. A study from the American Journal of Clinical Nutrition found that meals high in protein and fibre help reduce overeating by as much as 30%.
Pro Tip: When faced with a buffet of holiday foods, start with lean proteins like turkey or ham, and fibre-rich veggies before moving on to any indulgences.
2. Keep Training Consistent (Even if It’s Shorter)
Many people make the mistake of stopping their workout routines altogether, thinking they’ll “get back on track” in January. However, research shows that even a two-week break from exercise can reduce muscle mass, strength, and cardiovascular fitness.
Consider a study published in the Journal of Applied Physiology: participants who stopped training lost about 7% of their muscle strength in just two weeks. Instead, opt for shorter but consistent workouts. A quick 20- to 30-minute session a few times a week can help you maintain your progress.
Quick Routine Idea: Try a full-body circuit with compound exercises (like squats, deadlifts, and pull-ups) to maximise your time.
3. Embrace the Power of NEAT (Non-Exercise Activity Thermogenesis)
NEAT includes all the small movements we do throughout the day—walking, standing, even fidgeting. It might not seem like much, but studies reveal that NEAT can make up a significant portion of daily calorie burn. During the holidays, even small choices—like taking the stairs, parking further away, or going for a post-meal walk—can help offset the impact of extra calories.
4. Focus on Sleep Quality
The festive season often involves late nights and irregular sleep, which can lead to weight gain and reduced motivation. Research from Sleep Health shows that poor sleep quality is linked to increased cravings, especially for high-calorie foods, and lower motivation to exercise. Aim to maintain a consistent sleep schedule, even if holiday parties occasionally throw you off.
Helpful Sleep Tip: Avoid alcohol and heavy meals right before bed; they disrupt your sleep cycle and reduce REM sleep, which is essential for recovery.
5. Plan Your Indulgences, but Don’t Deprive Yourself
Restricting yourself too much can lead to binge eating later. Instead, aim for a balanced approach. Studies have shown that people who plan and portion their treats are more successful at maintaining weight over the holidays. Allow yourself to enjoy holiday treats but in a controlled way, such as limiting indulgences to one day a week or one small serving per event.
6. Hydrate
It sounds basic, but hydration can make a big difference. A study published in Obesity found that people who drank two glasses of water before meals consumed 22% fewer calories than those who didn’t. Staying hydrated not only helps curb overeating but also supports metabolism and muscle function, which is critical for training.
The Christmas period doesn’t have to be a time of weight gain and waning motivation. By making small, intentional choices, you can enjoy the season while staying on track with your fitness goals. Remember: it’s not about avoiding all treats or working out obsessively but rather about maintaining balance.
Stay strong.