How to Avoid Gaining Weight During the Holidays

It’s that time of year again. Family gatherings, endless food, and that magical holiday logic where three slices of turkey count as one serving, pumpkin pie becomes a vegetable, and eggnog is basically water. If only escaping the holiday calorie trap were as easy as convincing yourself stuffing has protein.

For some, the solution is simple. Just call it “bulking season” and let the waistband stretch with pride. But for most of us, the goal is to enjoy the season without carrying it around into the new year.

The obvious solution is to stick to your meal plan. But let’s be real. That’s not happening. You could swap out your family’s holiday recipes for low-calorie alternatives, but that’s not fun for you or your guests. These meals are about tradition, memories, and enjoying time together. They’re not meant to feel like a salad bar.

Instead of changing the food, change your strategy.

In the weeks leading up to the holidays, increase your physical activity. Add a few extra circuits, extend your cardio sessions, or sneak in another HIIT workout. Move more now so you can relax later without guilt. If your workouts go up, your margin for indulgence does too.

You can also manage your intake a little smarter. If you know the holiday feast is going to hit like a freight train, try eating a bit lighter in the days leading up. Nothing drastic. Just small reductions here and there. Think of it this way: if you expect to eat 5,000 extra calories over the holidays, trimming 250 calories a day for 20 days does the trick. It’s a lot easier than starving yourself for a week.

At the end of the day, it all comes down to balance. Move more, eat a bit less, and plan ahead. Or, if you want, skip the stress entirely and just enjoy the season. A few extra pounds are a small price for unforgettable moments with the people you care about. This time of year is about celebrating how far you’ve come. What’s a little extra fluff compared to the memories?

Enjoy the food. Enjoy your people. Maybe squeeze in a few extra workouts. And if the scale creeps up, we’ll handle it in the new year. Just don’t ghost your trainer this time.

Happy holidays,

Emmanuel Ofori

Your friendly neighbourhood fitness professional