Between Thanksgiving and New Year's, shopping, travel and parties crowd the calendar while meal prep, workouts and time for yourself slide to the back burner. The good news: the season does less damage than its reputation suggests, and a few simple habits keep you from feeling like you have to start over in January.
How much weight do people really gain over the holidays?
Less than you might think. The often-repeated claim is five pounds or more, but when researchers at the National Institutes of Health weighed 195 adults through the season, the average holiday gain was about 0.8 pounds (0.37 kg). The catch is that most people did not lose it again by spring, so small gains can add up year over year. The goal is not perfection, just not letting five weeks turn into a habit.
1. Plan ahead for parties and travel
The holiday stretch is only about five weeks long, and a little planning goes a long way.
- Eat normally before a party. Have a balanced breakfast and lunch with protein and vegetables. Skipping meals to "save" calories usually means arriving starving and eating fast.
- Pack snacks for long days out. Carrot sticks, a handful of almonds or an apple keep you away from the drive-through. A So Lean & So Clean single-serve packet shaken with water is an easy protein option for travel days.
- Choose what is worth it. Enjoy the dishes you only get once a year and skip the ones you can have any time.
2. Stay hydrated
Drinking water before a meal can help you feel fuller. In one controlled trial, adults on a reduced-calorie diet who drank about two cups (500 ml) of water before each main meal lost roughly 2 kg (about 4.4 pounds) more over 12 weeks than those who did not, and ate less at a test meal early in the study.
If you drink alcohol, alternating each drink with a glass of water slows your pace and keeps you hydrated, and a glass of water before bed helps you wake up feeling better. If you are traveling, see our tips on staying healthy while traveling.
3. Set goals now instead of waiting for January
Why wait for a New Year's resolution? Give yourself something to work toward during the holidays: a number of workouts each week, a daily step count or a short walk after big meals. The US Physical Activity Guidelines recommend at least 150 minutes of moderate activity a week plus muscle-strengthening on two days, and every bit counts toward that.
- Write a schedule and keep it flexible. If you cannot get to the gym, a five-minute bodyweight circuit or yoga session at home is better than nothing.
- Skip the all-or-nothing mindset. If a day goes off plan, pick up where you left off at the next meal rather than writing off the week.
Enjoy the season
It will not be perfect, and that is fine. Let yourself indulge for a night, not the whole season, and give yourself a little structure so you roll into the new year feeling good. For more ideas, read how to have more energy naturally and our 12 tips for stress-free travel.
