Your Holiday Weight Gain Survival Guide
Written by: Lindsay Little, MS — Holistic Health Coach
Let’s talk about the season we’re officially sliding into:
🍗 A food holiday (hello, Thanksgiving)
🍬 A candy holiday (hi, Christmas cookies)
🍾 An alcohol holiday (cheers, New Year’s Eve)
No wonder the average American gains 12 to 15 pounds between November and January. That’s not a scare tactic—it’s a real stat. And most people don’t lose it by spring. They just carry it into the next holiday season… and the next… until one day they’re looking at old photos saying, “Wait, when did this happen?”
But here’s the thing: you don’t have to be part of that statistic.
You can enjoy the holidays and stay in control of your health.
And no, that doesn’t mean skipping dessert, tracking every bite, or being the weirdo at the party with a Tupperware of steamed broccoli.
It just means being intentional. And today, I’m sharing the exact five things I personally do to stay strong, energized, and feeling good during the holidays—so I’m not crawling into the new year in damage-control mode.
1. Eat like it’s any other day—until it’s not
Just because it’s “the holidays” doesn’t mean every day is a holiday. Thanksgiving is one day. Christmas is one day. New Year’s Eve is (you guessed it) one day.
But somehow, we end up treating the entire season like a six-week-long food parade.
Here’s what I do instead: I eat my normal meals most days. I don’t “save up” calories for a big meal. I don’t start the day with sugar just because there’s a box of cookies that somehow made it into my kitchen (despite my husband’s best attempt at hiding it…). And I don’t restrict before or after a celebration—I just stay consistent.
When it’s a special meal, I enjoy it. Fully. No guilt. No food drama. And then I go right back to my regular rhythm. This mindset alone has saved me from more post-holiday spirals than I can count.
2. Keep moving (even if it’s short and sweet)
The holidays are busy. You’ve got people to see, things to bake, lists to check twice. But here’s the deal: skipping movement entirely because you “don’t have time” is a trap.
You don’t need an hour-long gym session. A 10-minute walk matters. So does stretching, dancing in your kitchen, or doing squats between batches of cookies. (Or just get to that Jazzercise class! You know it makes you feel so.much.better!)
The goal is consistency, not perfection. Movement keeps your energy up, your digestion happy, and your blood sugar more stable—which = fewer cravings and more control.
Personally, I schedule my workouts like appointments, even during the holidays. If I miss one? No big deal. But having that commitment on the calendar keeps me grounded. And I never miss two in a row. Make that deal with yourself. It matters.
3. Balance your plate—even at parties
There’s always going to be queso. And pie. And cocktails. You don’t have to avoid them—you just have to be smart about how you build your plate.
Here’s what I do (and coach my clients to do):
👉 Start with protein and fiber. Think turkey, shrimp cocktail, roasted veggies, salad, deviled eggs.
👉 Add fun foods after. The dips, the desserts, the drinks—they’re not off limits, but they don’t take over the whole plate.
👉 Hydrate, hydrate, hydrate. Especially if alcohol is involved.
This approach helps you stay full, satisfied, and less likely to hit that “why did I eat 7 cookies” wall. You enjoy the party and feel good the next day. Win-win.
4. Stay connected to how you want to feel—not just what you want to eat
This is the biggest one. Before I walk into any holiday dinner, I ask myself:
“How do I want to feel when this is over?”
Do I want to feel bloated, sluggish, and irritable?
Or do I want to feel proud, comfortable, and energized?
That single question changes everything. It helps me make better decisions in the moment—not out of restriction, but out of respect for myself and my goals.
And if alcohol’s part of the equation? Here’s my go-to hack: seltzer water with lime. It’s refreshing, bubbly, and honestly kind of tricks your brain into thinking it’s a cocktail. Best of all? You won’t get hit with the awkward questions like “Are you pregnant?” or “Are you trying to lose weight?”
Nope. You’ve got your drink in hand, and no one thinks twice.
This isn’t about being perfect—it’s about being present and making choices that support how you want to feel in your body. You deserve that.
5. Start with protein—and keep it going all day
If you want to feel full, focused, and in control during the holiday season, protein is your best friend. Starting your day with at least 40 grams of protein sets your blood sugar up for success, keeps your energy stable, and helps reduce cravings that can lead to a “screw it” snack spiral later.
Here’s what I do to keep it simple:
I have two go-to breakfasts. That’s it.
They’re similar in calories and protein content, and I choose whichever one fits my morning. One is a quick reheat for busy days, and the other is a bit more involved when I’ve got the time. No thinking. No tracking. Just a routine that works.
The rest of the day? I make sure my fridge and pantry are intentionally stocked with high-protein options that are easy to grab, like:
GoMacro bars
Protein powder (to be blended with almond milk)
Kodiak protein oats (look for the ones with 20 grams of protein)
Powdered peanut butter (great in smoothies or baking!)
Hard-boiled eggs
Tuna packets
Smoked salmon
Even jerky or roasted chickpeas for a savory fix
This is what keeps me from going headfirst into the peppermint bark tin after lunch. You don’t need to be perfect—you just need a plan that supports your body. Prioritize protein, and your cravings (and energy dips) won’t be driving the sleigh.
Final Thoughts: You Don’t Need a January “Fix” If You Don’t Break Yourself in December
This is your reminder that you don’t need to hit rock bottom to get motivated.
You don’t need to undo months of progress just because “it’s the holidays.”
You can go into the new year already feeling strong, confident, and in control—not buried under guilt, bloat, and regret.
So enjoy the pie. Make memories. Celebrate.
But do it in a way that keeps you feeling your best.
You’ve got this.
And if you ever need a little motivation mid-cookie season?
Come back and re-read this. I’ll be here cheering you on.
Hey there! I’m Lindsay! I’m a Holistic Health Coach with a Master's Degree in Holistic Nutrition and a specialization in gut health. In my virtual health coaching practice, Full Bloom Acres Wellness, I help busy women over 40 eat the foods they love without embarrassing, painful, and annoying digestive issues. I would love to help you, too! Connect with me on social media at @fullbloomacres or on my website, www.fullbloomacres.com.
Ready to take control of your hormones and feel like YOU again? Join my FREE community, The Glow Lounge—A chill space for women ready to reclaim their energy, health, and favorite pair of jeans. The Glow Lounge is where your Glow-Up begins. Click here to join!
DISCLAIMER: This information is for educational and informational use only and is not meant to diagnose or treat disease or illness. Please work with a qualified healthcare practitioner before making dietary or lifestyle changes.