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How To Avoid Weight Gain During The Holidays – 5 Quick And Easy Tips

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The holidays are near and it’s that time of the year where staying on track with your health/fitness goals may seem impossibly daunting because of all the parties, big celebratory meals and reduction in exercise. The fact is that the holiday season is when people tend to gain the most weight in the shortest amount of time, during the 4-week period the amount gained is usually around two pounds or one kilogram. It doesn’t sound like much, but most people don’t lose this weight once they’ve gained it and after a few years they find themselves to be obese increasing the chances of them getting heart disease, cancer and diabetes.

The good news is that you can still have fun without gaining all that excess weight by using these 5 quick and easy tips:

1. Weigh Yourself Every Morning

This may seem too easy and basic to help, but stepping on the scale every morning will allow you to keep a conscious number of your current weight in your mind throughout the day. So if you end up gaining a pound or two one day then you’ll feel obligated to eat less the following day, ensuring you maintain your weight or even lose some.


2. Add More Intensity To Your Workout Routine

By adding more intensity to your workout routine you will burn a lot more calories not only in the gym, but also out of the gym. To add more intensity to you workout routine you can either do a dropset (for your last set of the exercise you use the same weight as before and do as many reps as possible then “drop” the weight and do as many reps as possible, then drop the weight one last time and rep it out until failure) or superset (a combination of 2-3 exercises that either work the same body part or opposing muscle groups done back to back with no rest inbetween, once you finish the first set of all the exercises then rest for no longer than 2 minutes and hit it again for the amount of sets you’re supposed to do).


3. Try Intermittent Fasting

Intermittent fasting is when you do not consume any calories for anywhere between 16 -24 hours. You are allowed to drink liquids such as water, coffee, diet sodas and take supplements such as BCAAs, Creatine, Pre-Workout, Fish oils as long as they contain little to no calories. So once you break your fast you can have 1 or 2 big celebratory meals without going over you caloric maintenance, therefore preventing weight gain.

intermittent fasting

4. Get Plenty Of Sleep

Sleep deprivation is very common during the holidays due to all the things you have going on. The biggest problem with those who don’t sleep enough is that they tend to consume more calories and get less exercise in which may cause weight gain. So try to get around 7-9 hours of sleep everyday if possible.

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5. Always Plan Ahead

If you know that you’re going to have a big celebratory meal on a particular day then you should always plan ahead by eating something light or fast the whole day until the big meal so that you can consciously indulge/overeat without feeling any guilt after.

So if you’re willing to follow these 5 tips then you won’t have to worry about holiday weight gain ever again and if you have anymore questions about holiday weight gain or these 5 tips then feel free to comment below.

10 thoughts on “How To Avoid Weight Gain During The Holidays – 5 Quick And Easy Tips

  1. These are all great ideas for sure. My dad visits me every year at Christmas and stays a month. I gain about 10 pounds every time he visits. It’s his meals he cooks and the alcoholic beverages he makes. I can’t really politely tell him no. I feel obligated. Any ideas on how to handle this situation ?

    1. Try to do some high intensity cardio/add more intensity to your actual workout before you eat his food and if possible try your best to eat smaller portions. Hopefully these tips help !

  2. Hi,

    Wow ! Your article should be very popular now at Christmas time :).

    I like going to the gym, even today I hit the iron on Christmas Eve and my relatives thought that I might be crazy.

    However I’m just used to it and is a routine that I need to follow in order to feel good.

    However as you write, it is preferable to have a good sleep because I admit that is something that I am lacking. So I will try to do my best to change that because you say that is not good for avoiding weight gain.

    Thank you for bringing this interesting topic to the table. Your tips are awesome and useful Andrew !

  3. I agree the holidays are definitely the time where I gain the most weight.

    For me it is both eating too much and not keeping a consistent workout schedule.

    I like your idea about jumping on the scale every day, that way the weight gain doesn’t creep up on you.

    I will also add more intensity to my workouts as you suggest, until after the holidays when I can get back to a regular schedule.

  4. Great tips !

    I wish for me that it was only 1 pound that I gain over the holidays, I’m probably already at 3 or 4 with a week to go. I will definitely try to follow at least 2 or 3 of these tips, but at this point I just need to get up and get some cardio in. Happy Holidays 🙂

  5. Plenty of sleep & planning ahead are just great !

    And speaking of planning..

    ..instead of trying to “avoid” OR “work against” holidays, I might suggest a different approach altogether – I’d use this period of time for quality-bulking instead.

    9 out of 10 cases.. You know, you’re very likely going to end up eating anyways on such holidays – So, why not take the maximum out of it & make it as efficient and meaningful as possible ?

    Planning meals ahead & perhaps going for some PR attempts in the gym..

    ..could be a great opportunity since our energy levels are likely through the roof anyways thanks to this excessive food consumption.

    Seems like this tactic could also align with more intensity in our workout routines.

    Or am I too far off ?

    1. Well that’s definitely a good idea Henry, but bulking for 2 weeks won’t really add a significant amount of muscle mass so if you’re gonna bulk just go ahead and do it for at least 7-8 months. It really is up to you and what you want to do with your body, so it’ll be different for everyone.

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