The holiday season is a time of joy, laughter, and special meals shared with loved ones. But with so many rich dishes and sweet treats, staying healthy can feel tough. Studies show that adults typically gain 1 to 2 pounds during this period, and those already overweight may add even more. While this may not seem significant, many don’t shed the extra weight later, which causes gradual increases over time.

The good news is that with a few simple steps, you can enjoy the holidays and maintain your health. Let’s look at how to stay balanced and feel great throughout the celebrations.

Why You Gain Weight During Holidays

Between late November and New Year’s, the abundance of high-calorie foods, desserts, and drinks, combined with reduced physical activity, often leads to excess intake. Studies show that the average person consumes about 4,500 calories at a holiday feast, with 229 grams of fat from the meal and snacks. To keep your current size through this time, focus on balance and smart choices without missing out on the fun.

10 Tips to Stay Healthy 

  1. Move More..
    Regular physical activity helps offset extra calories. Dedicate 30 minutes daily to a walk, a dance session, or a sport. A brisk walk burns 150–200 calories and keeps energy levels steady.

  2. Snack Before Parties
    Eat a light snack, such as an apple, carrot sticks, or a small handful of nuts, before you attend a party—it can prevent you from feeling overly hungry. This makes it easier to eat smaller portions during the meal.

  3. Bring a Healthy Dish
    Bring something nutritious, like a veggie platter or a fruit salad. It ensures you’ll have at least one healthier option to enjoy. This also gives you the chance to introduce others to lighter but delicious holiday foods.

  4. Don’t Stand Next to the Buffet Table
    Do not socialize near the food counters, as it often leads to mindless snacking. Instead, move to another area to focus on conversations or activities. If music is on, join the fun and dance, which can burn up to 200–400 calories per hour.

  5. Start with Lighter Foods
    Begin with low-calorie options like salads, roasted vegetables, or fresh fruit. These fill you up without adding too many calories and leave less room for heavier dishes.

  6. Watch Your Portion Sizes
    Use a smaller plate and stick to one serving of your favorite dishes. Holiday spreads are hard to resist, but a buffet can easily add up to 1,000–1,500 calories. Keep portions in check!

  7. Stay Hydrated
    Drink water before and during meals to help control hunger. Choose water, unsweetened tea, or sparkling water instead of sugary drinks or alcohol, which can add hundreds of extra calories.

  8. Pack Healthy Snacks for Travel
    Carry snacks like nuts, whole-grain crackers, or dried fruit when you travel. This helps you avoid impulsive, unhealthy choices at airports or gas stations.

  9. Eat Slowly
    When you eat slowly, it gives your brain time to realize you’re full. Studies show that people who take their time while eating consume fewer calories and feel more satisfied.

  10. Focus on Small Wins
    One indulgent meal won’t ruin your progress. If you overdo it, pick a healthier option for your next meal. Your habits over the whole year matter more than a few holiday moments.

Fun Ways to Burn Extra Calories

If you indulge in a little extra during a meal, balance it out with some physical activity. Here’s how much movement it takes to burn off some popular holiday treats:

  • One slice of pecan pie (500 calories): Walk briskly for 90 minutes.
  • Two glasses of eggnog (400 calories): Jog for 45 minutes.
  • Mini Sausage Rolls (300 calories): Walk for 40 minutes.

Even small actions, like help with cleanup after a party or a walk in the neighborhood to see holiday lights, can add up and make a difference.

Plan Ahead

  • Mark Events on Your Calendar: Know when you’ll have parties or big meals, as this can help you plan lighter meals or extra activity around those days.
  • Start New Traditions: Celebrate with non-food activities like a holiday concert, a walk, or games with family.
  • Reset After the Holidays: Once the season is over, refocus on your health goals with balanced meals and an active routine.

The holidays are about more than food—they’re about connection, celebration, and  a chance to make memories. Enjoy festive meals, but aim for balance. A 30-minute walk burns 150–200 calories, while meals rich in vegetables, lean proteins, and whole grains keep you energized.

Small victories make a big impact over time. Relish a favorite dish without guilt, swap soda for water, and build consistent habits. Studies show habits built during the holidays can shape your year, so stay consistent to build momentum for long-term health.

Celebrate, laugh, and cherish every moment, knowing that each thoughtful choice supports a healthier and happier new year. Practice mindfulness and moderation—you’ll step into January more confident and ready to achieve your goals.