Enjoy Holidays Without the Weight Gain!

‘Tis the season for joyful celebrations, festive treats—and the annual battle against food guilt. While holiday break rooms overflow with sweet temptations, the stress of balancing health goals with holiday cheer can feel overwhelming. But here’s some good news: one day of indulgence, like Christmas Day, won’t derail your health. However, several weeks of overindulging might leave you noticing your pants feeling a bit snug.

On average, Americans gain about one to two pounds during the holidays. While that might not seem like much, research shows these small increases often accumulate year after year. A gain of just one to two pounds annually can add up to 10 pounds over a decade—and losing it is much harder than gaining it!

So how can you enjoy holiday treats without the extra weight? Here are some simple strategies:

Don’t skip meals. Skipping meals to “save calories” for a big holiday dinner can backfire, leading to overeating later. Start your day with breakfast—people who eat breakfast often consume fewer calories overall. Incorporate high-fiber foods like fruits and vegetables, which can be eaten in larger quantities to satisfy hunger while staying low in calories.

Practice portion control. Even healthy foods have calories, so focus on small portions. Enjoy a little bit of everything, including your favorite dessert, without overdoing it.

To avoid overeating, pick a strategy that works for you; Use a smaller plate, fill up on vegetables first, eat slowly and savor your food, wait 10 minutes before going back for seconds, stand across the room from the buffet to avoid mindless grazing. Whatever approach you choose, stay consistent.

Don’t wait for the New Year to start exercising! There is no reason that fitness should only be our goal for one month of the year. Physical activity can help offset those extra holiday calories. If you already have a workout routine, stick with it. If not, consider starting small: go for a walk with friends and family after dinner, or organize an impromptu football game if the weather allows. Staying active is a great way to balance holiday indulgences.

The holidays are about joy, connection, and yes—delicious food! By not skipping meals, practicing portion control, keeping active, and sticking to a plan, you can savor all your favorite holiday dishes while staying on track with your health.

Happy Holidays!

Monica Nagele MS/RD, is the Purdue Extension Montgomery County Extension Director, Health and Human Science Educator