Empowering Women
By Rachel Guevara
The holiday season is a time for celebration, joy and togetherness, but for many health-conscious women, it can also bring challenges to maintaining fitness goals. The festive months are synonymous with indulgent meals, holiday parties and tempting treats that make it easy to stray from our usual routines. If you’re mindful about staying healthy, it’s important to know the facts about holiday weight gain and take proactive steps to keep it in check.
The truth about holiday weight gain
The average American gains about 1 to 2 pounds during the holiday season, according to studies published in the New England Journal of Medicine. While this may seem minor, research also shows that this weight often isn’t lost after the season ends. Over the years, these small gains can add up, contributing to long-term weight challenges.
Interestingly, women are slightly more likely than men to experience holiday weight gain. Hormonal fluctuations, the tendency to use food as stress relief and juggling busy schedules of work, family and holiday commitments can all contribute. For health-conscious women, the key is not to avoid enjoying the holidays but to approach them with balance and mindfulness.
Strategies to stay on track
- Set realistic goals
Understand that the holiday season is not the ideal time for dramatic weight loss or peak fitness goals. Focus on maintaining your current weight instead. Setting realistic goals helps keep stress at bay and allows you to enjoy the season without guilt.
- Practice mindful eating
Enjoying your favorite holiday dishes is part of the fun, but overeating can sneak up on you. Practice mindful eating by savoring each bite, eating slowly and stopping when you feel satisfied rather than stuffed. Use smaller plates at parties, which can help with portion control, and limit mindless grazing by staying mindful of what you’re eating.
- Balance indulgence with activity
Holiday treats are inevitable, so balance indulgence with physical activity. Stick to your regular fitness routine as much as possible. If your schedule is tight, fit in shorter but effective workouts like a 20-minute HIIT session or a quick walk around the block. Bonus tip: Invite friends or family to join you for a festive workout, like a morning jog before a big holiday meal!
- Stay hydrated
It’s easy to mistake thirst for hunger, so make sure to stay hydrated throughout the day. Drinking water not only curbs unnecessary snacking but also helps you feel more energized and reduces bloating from salty holiday foods.
- Make healthy swaps
You don’t have to skip your favorite dishes altogether—just lighten them up. Use Greek yogurt instead of sour cream in dips, swap mashed potatoes for mashed cauliflower or bake with applesauce instead of butter. These small changes can significantly reduce calorie intake without sacrificing flavor.
- Plan ahead for social events
If you’re attending a holiday party, eat a small, protein-packed snack beforehand to avoid overindulging on high-calorie appetizers. Be selective about what you indulge in—pick the treat you’re most excited about rather than sampling everything on the buffet.
- Watch alcohol intake
Alcoholic drinks can be a significant source of hidden calories, especially sugary cocktails and spiked eggnog. Limit your consumption to one or two drinks, and alternate with water or sparkling water to stay hydrated.
- Prioritize sleep and stress management
The holidays can be hectic, but lack of sleep and increased stress can lead to poor food choices and weight gain. Aim for at least 7-8 hours of sleep per night and find ways to unwind, whether that’s through yoga, meditation, or simply taking time for yourself.
Enjoy the Season Without Sacrificing Your Goals
Remember, the holidays are meant to be enjoyed, and occasional indulgences are part of the celebration. By approaching the season with a plan and maintaining balance, you can avoid weight gain while still participating in all the festivities.
Instead of dreading January and feeling the need to “reset,” celebrate the New Year knowing that you’ve prioritized your health and well-being throughout the holiday season. A healthy, happy holiday season starts with mindful choices—because you deserve to feel your best, every day of the year.
Rachel Guevara is the owner of Lift & Glitz Training Studio in Northfield, NJ. With 13 years of experience in the fitness industry, Rachel holds certifications in Personal & Group Fitness through ISSA and is a Zumba Fitness Instructor. A proud single mother of two, Rachel balances her professional and personal life with grace and determination. She earned her BA in Communications from Stockton University and resides in Northfield.
