Preparing for the Holidays

For many of us, the holidays are a time for family, friends, and celebration—and let’s be honest, food usually plays a starring role. While it’s a season meant for connection and joy, it can also bring challenges for anyone trying to stay consistent with healthy habits.

Research shows the average person gains between 1 and 5 pounds over the holiday season, though many feel like it’s more. That’s not just from one big meal—it’s usually a mix of environmental, behavioral, and biological factors that stack up over several weeks.

Environmental Factors

• Larger portions served at gatherings

• Social pressure to indulge (“Come on, it’s the holidays!”)

• Increased intake of alcohol and sugary drinks

Behavioral Factors

• More eating out and fewer structured meals
• Emotional or stress-related eating
• Reduced physical activity due to busy schedules or travel
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Biological Factors

• Highly palatable foods rich in fat, sugar, and salt trigger dopamine release, increasing cravings

• A consistent calorie surplus over several weeks leads to measurable fat gain

Strategies to Stay on Track During the Holidays

If you want to enjoy the holidays without undoing your progress, these evidence-based strategies can help you (and your family) stay balanced while still savoring the season:

• Track and monitor your weight and food intake—it keeps you aware without being restrictive.

• Keep moving. Regular physical activity helps manage stress, digestion, and energy.

• Don’t skip meals. Skipping often backfires and leads to overeating later.

• Start meals with protein and veggies. They help manage hunger and portion control.

• Make a plan for indulgent events. Go in with a strategy so you can enjoy without overdoing it.

• Serve buffet-style. Keeping food off the table helps prevent mindless grazing.

• Socialize away from the food area. It reduces temptation and keeps focus on people, not plates.

• Add movement to your traditions. Try a holiday 5K, family walk to see lights, or volunteering.

• Bring a healthy dish when attending events; if hosting, offer balanced options and send leftovers home with guests.

• Set intentions for your meal. If you want to sample everything, take small portions. If dessert’s your thing, focus on what you love most and skip the rest.

• Stay active while traveling. Even short walks or hotel room workouts make a big difference.

• If you slip up, don’t spiral. One indulgence doesn’t define your progress. Reflect, reset, and move forward.

Final Thoughts

For some, taking a full break from structured routines during the holidays can be refreshing. For others, staying aligned with health goals provides comfort and stability.  There’s no “right” way—only what works for you. The key is balance, mindfulness, and self-compassion.

So this holiday season, celebrate, move, enjoy your favorite foods, and remember: progress isn’t about perfection—it’s about consistency and intention. You can absolutely enjoy the season and stay in control of your health.