The holiday season is a wonderful time to connect with loved ones, share laughter, and indulge in festive traditions. But let’s be honest—it can also feel like walking a tightrope when it comes to enjoying holiday meals without overdoing it. Between rich, calorie-packed dishes and those well-meaning relatives who insist on piling your plate high, the balance can be tricky. Add to that the extra glasses of wine or sugary sodas that often come with holiday cheer, and it’s easy to see why this time of year can be challenging.
For many people, including midlife women, the holidays become a time when weight gain sneaks in, and the struggle to shed those extra kilos afterwards feels never-ending. But here’s the good news: with a little intention and a few smart strategies, it’s entirely possible to enjoy the season’s delights without tipping the scale too much.
Here are three practical strategies to help you navigate those holiday gatherings and keep any extra weight gain to a minimum. Let’s dive in!
Record Your Daily Weight on a Six-Week Calendar
One of the most effective ways to stay on top of your health during the holidays is to record your weight daily. It might sound simple, but this habit can keep you mindful of your choices and help you spot any trends before they spiral out of control. Think of it as a friendly check-in with yourself, rather than something to stress about.
To make this even easier, use a six-week calendar to log your weight each day. This visual tracking tool can help you stay accountable and give you a clear picture of how your body responds to the holiday festivities. By keeping an eye on these small fluctuations, you can adjust your habits along the way, like opting for lighter meals or skipping that extra serving of dessert when needed.
The key is to stay consistent without being overly critical. To help you get started, I’ve created a six-week holiday calendar designed specifically for this purpose. You can download it here and use it as your go-to guide throughout the season!
Incorporate These Ten Top Tips
Another practical way to stay on track during the holiday season is to follow these actionable and often overlooked strategies. These tips are designed to help you navigate festive meals and snacks while still enjoying the season.
Tip 1: Plan Your Meals Around Holiday Events
If a large holiday meal is planned, adjust earlier meals to lighter options, such as a protein smoothie, vegetable soup, or a salad with lean protein. This keeps you satisfied without overeating and allows room for festive indulgence. Avoid skipping meals entirely, as this can lead to extreme hunger and overindulgence later.
Tip 2: Snack Wisely
Snacking can quickly add up, so avoid eating out of boredom. If you feel hungry between meals, reach for nutrient-rich options like raw veggies, unsalted nuts, or seeds. These whole foods keep you satisfied without unhealthy fats or added sugars.
Tip 3: Walk Off Your Weight
Daily movement is a powerful tool for maintaining your weight. Aim for 10,000 steps each day, which translates to 60–90 minutes of moderate activity. Not there yet? No worries—start small and increase gradually. Use a pedometer or fitness app to track your progress and stay motivated.
Tip 4: Pack a Healthy Snack
Heading out for the day? Bring along a nutritious snack like an apple, some berries, or a Greek yoghurt. Having something healthy on hand makes it easier to resist the temptation of calorie-heavy options like chips or chocolates.
Tip 5: Be Label Savvy
Don’t be swayed by packaging claims like “low fat” or “natural.” Take a moment to read the nutrition label and check the sugar and fat content. Knowing what’s in your food can help you make informed choices.
Tip 6: Caution With Portions
Holiday feasts often come with loaded plates, but try to keep your portions in check. A good rule of thumb? Fill half your plate with salads or fibre-rich, non-starchy vegetables.
What Are Non-Starchy Vegetables?
These are filling, nutrient-dense vegetables that are ideal for healthy eating plans, including weight management and blood sugar control. They’re naturally lower in calories.
Why Include Them in Your Diet?
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- Low Carbohydrates: Non-starchy vegetables typically have less than 5–6 grams of carbohydrates per 100 grams.
- High Fiber: Promotes gut health and stabilizes blood glucose levels.
- Rich in Phytonutrients: Provide antioxidants and anti-inflammatory compounds.
- Nutrient-Dense: Contain vitamins A, C, K, folate, and essential minerals like potassium and magnesium.
Some examples of these vegetables
Leafy Greens that are rich in vitamins A, C, and K, folate, and iron. These greens support immune function, bone health, and red blood cell formation.
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- Spinach
- Kale
- Swiss Chard
- Rocket (Arugula)
- Lettuce (Romaine, Iceberg, Butterhead)
Cruciferous Vegetables which are high in fiber, vitamin C, and phytonutrients with potential anti-cancer properties. They also aid digestion and support cardiovascular health.
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- Broccoli
- Cauliflower
- Cabbage (Green, Red, Napa)
- Brussels Sprouts
- Bok Choy
Allium Family or food that contain sulfur compounds — best for enhancing immune function and anti-inflammatory effects.
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- Onions (Red, White, Green)
- Garlic
- Leeks
- Shallots
Fruiting Vegetables that provide vitamins A and C, potassium, and antioxidants. They support skin health and may reduce the risk of chronic diseases.
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- Tomatoes
- Capsicum (Bell Peppers)
- Eggplant (Aubergine)
- Zucchini (Courgette)
- Cucumber
Mushrooms that offer B vitamins, selenium, and fiber. Mushrooms support metabolic processes and have immune-boosting properties.
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- Button Mushrooms
- Portobello
- Shiitake
- Oyster Mushrooms
Other non-starchy vegetables:
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- Asparagus
- Celery
- Green Beans
- Snow Peas
- Radishes
- Turnips
For more detailed information, you can refer to the Australian Dietary Guidelines provided by Eat For Health.
Tip 7: Get Up
Long hours of sitting can slow your metabolism. Make it a point to get up and move for at least ten minutes every hour. This simple action boosts circulation and helps keep your body active throughout the day.
Tip 8: Think Your Drink
Beverages can be a sneaky source of calories. Stick to water as much as possible, and limit sugary drinks and alcohol. Even fruit juice is high in sugar, so keep portions small. If you do indulge, dilute your drink with soda water to stretch it out without overdoing it.
Tip 9: Focus on Food
Make your meals an event. Sit at a table, not in front of the TV, and take your time. Chew each bite thoroughly—aim for 15 to 30 times—and enjoy the flavors and textures of what you’re eating. Eating slowly can help you feel satisfied with less.
Tip 10: FIVE a Day
Keep vegetables front and centre by including at least five servings daily. This can be one cup of raw veggies or half a cup of cooked ones. Don’t overlook frozen or canned varieties—they count too!
Embrace the Concept of PACE
And lastly, embrace the concept of PACE when making food choices this holiday season. PACE (or Physical Activity Calorie Equivalent) helps you understand the relationship between festive food and the physical activity needed to balance them. The goal here isn’t to make you feel guilty but to increase your awareness of how the food you enjoy impacts your body, so you can make more mindful decisions without sacrificing the joy of the season.
For example, one thick slice of roast turkey is about 100 calories, which would take 16 minutes of walking or 8 minutes of running to burn. A small Christmas pudding, however, comes with 1,280 calories, requiring over 3.5 hours of walking to offset!
Why does this matter? Because while holiday weight gain may seem small at first, it often lingers over time, especially when we’re doing nothing to burn those extra pounds. Even modest weight gains add up year after year, leading to long-term increases in weight that can become difficult to manage.
That’s why adopting this perspective is helpful—it empowers you to make more informed decisions about what to eat and how much is just right for you to commit to burning those additional calories without feeling deprived of the holiday treats you love.
Takeaway
The holiday season is all about joy, connection, and creating memories that last a lifetime. With the right strategies in place, you can embrace all that this season offers—without the worry of post-holiday regrets. By taking small, intentional actions like tracking your daily progress, making mindful food choices, and balancing indulgences with movement, you can stay on track and still enjoy everything you love about the holidays.
It’s all about finding that sweet spot—where indulgence and activity coexist in a way that feels natural and nourishing. You don’t have to skip your favourite treats, but you can approach them in a way that supports your well-being.
So, this holiday season, savour every bite, celebrate with those you love and make choices that align with both your goals and your joy. Here’s to a holiday filled with balance, happiness, and the freedom to enjoy every moment to the fullest!
Source: Lally, P., Chipperfield, A., & Wardle, J. (2008). Healthy habits: efficacy of simple advice on weight control based on a habit-formation model. International journal of obesity (2005), 32(4), 700–707. https://doi.org/10.1038/sj.ijo.0803771
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