Don’t fall for the “Eh, I’ll just start in January” trap.
Here’s the thing: your goal is to start at the actual starting line… not a mile behind it. And we both know what happens once the holiday season rolls in: treats, parties, drinks, big meals. All those “little extras” add up, and the scale loves to remind us.
I’m not here to shame the holidays or tell you to skip the good stuff. Honestly, the opposite. You can enjoy this season and still maintain your progress. It just takes a little intention and awareness.
Here are some simple, doable ways to keep extra weight off during the holidays:
1. Stay active.
Not just in the gym. Walk more. Do chores. Play with your kids. Move your body however you can, it all counts.
2. Treat your workouts like appointments.
Put them in your calendar and show up. The bare minimum absolutely works here. Can you give yourself 3 hours a week? If your days tend to snowball, make fitness the first thing you do. Check it off early and ride that momentum. Remember: consistency beats perfection.
3. When in doubt, choose resistance training.
All movement is great, but strength work gives you the most bang for your buck especially during a busy season.
4. Say “yes” to what matters, and “no” to the mindless stuff.
If you’re excited for your annual cookie swap, enjoy it! But skip the random leftover brownies in the break room or the treats sitting on the counter because someone “didn’t want to throw them away.” This is where mindfulness kicks in. Give yourself grace, not excuses.
5. Win the morning.
Your morning sets the tone. If you can, get your workout done early. More importantly, eat a protein-dense, nutritious breakfast so you start on solid footing.
6. Keep water within reach.
Cold weather + coffee + holiday cocktails = dehydration. And dehydration wrecks your energy, performance, and decision-making. Drink throughout the day.
7. Eat something smart before you go out.
A small protein-and-veggie meal beforehand helps you feel fuller so you’re less likely to overeat. A satisfied stomach makes better choices. A second tip is have an easy to prepare meal at home to avoid ordering out.
8. If you’re drinking, pace yourself.
Have water between drinks. Choose lower-calorie options when you can—Bud Light over a heavy stout, for example. Sip slowly.
9. Walk it out.
A walk with a friend or family member after a big meal works wonders. Plus, it’s quality time.
10. Most importantly: don’t quit.
One indulgent night doesn’t mean you “ruined everything.” Don’t toss the whole month just because of one meal. Tomorrow is a fresh start. Get back to consistency.
These tips only matter if you actually use them. A little effort now saves you from playing catch-up in January.
And if you want some accountability this season, we’ve got a fun challenge kicking off soon called the NO GAIN HOLIDAY CHALLENGE. The goal is simple: don’t gain weight during the holiday season. It’s open to members and non-members. (Pro-tip: when the whole household joins in, the success rate skyrockets.)
To learn more about our upcoming No Gain Holiday Challenge: CLICK HERE