How to Avoid Holiday Weight Gain: Smart Strategies for Women
Every year, starting around mid-October, I see the same cycle play out with so many women I work with.
One client in particular stands out. She told me, “From Halloween to New Year’s, I feel like I completely lose control.” Between candy bowls in the office, back-to-back weekend dinners, Thanksgiving spreads, holiday parties, and family traditions, she would gain 8–10 pounds in just a few months. And the hardest part? Each year, it became tougher and tougher to lose that weight come January.
If you’ve ever felt the same way, like the season of celebration somehow turns into the season of stress, guilt, and weight gain, you’re not alone. Most women I talk to tell me they want to enjoy the holidays but worry about overeating, losing their routine, and undoing months of hard work.
The good news: it is absolutely possible to enjoy your favorite holiday foods, stay healthy, and feel confident without depriving yourself. This isn’t about perfection, dieting, or missing out. It’s about building balance, mindfulness, and self-care into the season.
So let’s talk about why holiday weight gain happens, the biggest mistakes I see women make, and the strategies you can use to feel good in your body and keep your goals on track.
Why Holiday Weight Gain Happens
The holidays change almost every part of our normal rhythm. Suddenly, we’re surrounded by richer foods, endless desserts, more frequent gatherings, and less structure in our schedules. On top of that, colder and darker days in much of the country mean fewer walks outside, less motivation to exercise, and more cravings for cozy comfort foods.
It’s not just the food itself — it’s the mindset. Many of us fall into “all-or-nothing” thinking. The idea of moderation goes out the window. One cookie turns into ten because the thought is, “I’ve already blown it, so what’s the point?” That spiral leads to thousands of extra calories across weeks of celebrations.
But here’s something surprising: research shows the average holiday weight gain is only about one pound (Bhutani et al., 2020). One pound doesn’t sound like much, but the challenge is that this weight often isn’t lost afterward (Helander et al., 2016). Over time, those small annual increases add up — contributing to the gradual 10–20 pounds so many women gain over their 30s and 40s.
Another study found that holiday weight gain often persists into spring and summer, making it a key driver of long-term weight changes (Yanovski et al., 2016). As one researcher put it, “The less one gains, the less one then has to worry about trying to lose it.”
Busy schedules only add fuel to the fire. Work deadlines stack up before year-end, holiday shopping takes over evenings, and meal prep feels impossible. Exercise gets pushed aside, and fast food or vending machine snacks creep in. The combination of disrupted routines, emotional eating, and social pressures creates the perfect storm.
➡️ Read my recent post on How to Reset After Thanksgiving.
Myth: You Have to Deprive Yourself to Stay Healthy
A common mistake I hear is: “I just need to avoid all the treats.” That mindset almost always backfires.
Restriction creates obsession. When we label foods as “off-limits,” the craving intensifies. I’ve had clients who used to binge on cake or cookies after days of restriction — until they learned to allow themselves small, satisfying portions.
One woman I worked with started eating a single square of dark chocolate with dinner every night. Instead of cutting out sweets entirely, she gave herself permission to enjoy them mindfully. The result? No more late-night cake binges, no more guilt, and a healthier relationship with food.
This doesn’t mean going wild with “intuitive eating” if you’re not yet in tune with hunger and fullness cues. If you’ve been dieting for years, it can take practice (and sometimes professional support) to rebuild that trust with your body. That’s why I coach my clients with gentle boundaries: having a plan, setting up balanced meals, and making sure treats fit into the bigger picture. That way, you can re-learn your natural cues without falling into the all-or-nothing trap.
If this sounds like you, my PEACE Method program is designed to help women break the diet cycle, build confidence, and find a way of eating that’s both enjoyable and sustainable.
Key Factors That Influence Holiday Eating
One of my clients, a teacher, used to tell me she dreaded October through December. It started with Halloween candy bowls in the teacher’s lounge and spiraled from there. By Thanksgiving, her classroom was overflowing with gifts of cookies, chocolates, and homemade breads from parents and students.
She felt trapped: guilty for throwing food away, guilty for eating it, even guilty when she tried to freeze it — only to end up binging it late at night while grading papers. Add in holiday parties, her husband’s work events, and late nights prepping for the winter break, and it was a perfect storm for weight gain. Year after year, she found herself heavier and more discouraged come January.
Her story is common. The biggest “risk zones” are often:
Parties and social events – Endless appetizers, buffet lines, and peer pressure.
Baking and gifting – Cookies and candies that stay on the counter for weeks.
Traveling – Limited healthy options on the road or in airports.
Alcohol – Drinks that add empty calories and lower your ability to make mindful choices.
Stress and emotions – Family dynamics, loneliness, or end-of-year pressure can drive emotional eating.
Lack of sleep and hydration – Both increase cravings and lower willpower.
When you start recognizing these patterns, you can put safeguards in place. For this client, that meant learning how to set boundaries (accept one gift, not ten), giving herself permission to donate or toss extras without guilt, and prioritizing balanced meals at school to avoid constant grazing.
If you’re ready to identify your own triggers and create a plan around them, apply for coaching and let’s work through it together.
Common Mistake: “Saving Up” Calories or Skipping Meals
I worked with a mom last year who told me, “If I know I have a big dinner, I just won’t eat all day.” On the surface, it sounded logical. But in reality, every time she did this, she arrived starving… and ended up eating 4,000+ calories at one meal.
And it wasn’t just Thanksgiving. This was happening multiple times a week during the holiday season. Every party, every work dinner, every night out with friends followed the same cycle: extreme restriction, followed by extreme overeating.
We worked on a different approach: balanced meals during the day, light but satisfying snacks before events, and permission to enjoy the party food without guilt. By January, she didn’t just maintain her weight — she told me it was the first year she didn’t feel out of control.
If you’ve ever tried “saving up” calories, you know it leaves you feeling deprived, anxious, and more likely to overeat later. That’s why I often give my clients affirmations: short, grounding reminders they can repeat in the moment to reframe their mindset and break the cycle. These work especially well during busy, stressful times like the holidays, when old habits can creep back in.
Here are a few affirmations you can screenshot and keep handy:
I fuel my body regularly so I stay calm and in control.
I deserve to eat balanced meals without guilt.
I am not defined by one meal or one party.
I nourish myself because it supports my energy and confidence.
I can enjoy holiday food while staying true to my goals.
How to Enjoy Holiday Foods Without Overdoing It
Almost every client I work with tells me they stress about the holidays. They want to enjoy themselves but feel nervous about overeating, feeling out of control, or undoing months of progress. What I’ve seen is that once they have a solid plan in place, the stress eases, and they actually stick to their plan with confidence.
Here are some of the strategies I walk through with clients:
Mindful eating: Instead of grabbing food while standing at the counter or chatting at the buffet, we practice slowing down. Sitting, chewing, and really tasting each bite allows your brain to catch up with your stomach.
Smaller plates: Using a smaller plate helps with portion control and gives you the satisfaction of a full plate without the heaviness of overeating.
Balanced plate rule: When in doubt, aim for half vegetables, a quarter protein, and a quarter carbs. This isn’t about being rigid — it’s about building balance so you feel good after the meal.
Choose favorites: I always ask clients, “What’s your holiday non-negotiable?” Maybe it’s your mom’s apple pie or your aunt’s mashed potatoes. Plan for those and skip the foods you don’t actually love. That way, every bite feels worth it.
Balance heavier meals with lighter ones: If you know dinner will be indulgent, keep breakfast and lunch balanced but lighter — not skipped, but filled with protein, produce, and hydration to help you feel steady.
Movement: Holiday exercise doesn’t have to mean a 5 a.m. gym session. A family walk after dinner, playing tag with your kids, or even dancing in the kitchen while cooking can make a huge difference in how you feel.
A sample day might look like:
Breakfast: Greek yogurt with berries, chia seeds, and walnuts [Grab my breakfast guide for more ideas!]
Lunch: Mixed greens with roasted salmon, sweet potatoes, and avocado
Afternoon snack: Apple slices with peanut butter (or one from my Snack Guide)
Dinner: Holiday meal with turkey, roasted veggies, stuffing, and one slice of pie — enjoyed mindfully, without guilt
Healthy Holiday Meal and Snack Ideas
One of my favorite strategies is to take control of what you can bring to the table. Literally.
Offering to bring a dish ensures that there’s at least one option you’re excited about, something nourishing and delicious that helps you feel balanced. Clients love this approach because it takes the pressure off and makes them feel prepared instead of deprived.
Here are some of my go-to holiday recipes (all well-loved by clients too):
Veggie-rich sides: Balsamic Roasted Brussels Sprouts (Once Upon a Chef) — caramelized, tangy, and so satisfying.
Lean protein mains: Herb-Roasted Turkey Breast (Ina Garten via Food Network) — juicy, flavorful, and perfect for smaller gatherings.
Lighter desserts: Cranberry Apple Crisp (Skinnytaste) — festive and sweet without being overly heavy.
Appetizer swaps: Greek Yogurt Spinach Dip (The Mediterranean Dish) — creamy and crowd-pleasing, but with a lighter base.
Festive drinks: Pomegranate Sparkler (The Mindful Mocktail) — bubbly and beautiful without the sugar crash of soda or punch.
And if you want fresh inspiration all season long, I share a new recipe every week in my Sunday Newsletter.
Frequently Asked Questions About Holiday Weight Management for Women
Whenever I talk with clients about the holidays, the same questions come up again and again. If you’ve ever wondered about these, know you’re not alone:
“Is it even realistic to lose weight during the holidays?”
This is one of the first worries I hear. And honestly? For most women, the holidays are not the easiest time to focus on active weight loss. Instead, we set the goal of maintaining. If you can come out of December at the same weight you went in, that’s a huge win — and it sets you up for real momentum in January without the guilt or yo-yo effect.
“What do I do about food pushers or family pressure?”
I’ve had clients tell me they feel guilty saying no to a relative’s homemade pie or pressured into second helpings by a well-meaning parent. The key is having a few polite but firm responses ready. Something like: “Thanks, everything was delicious, but I’m full.” Or, “I’d love to take some home to enjoy later.” When you’re confident in your boundary, people respect it.
“What if I completely overeat at a party?”
This one is so common, and the answer is not to punish yourself. Overeating happens. The difference is in how you respond the next day. Get back to your normal meals, hydrate, and move your body. One evening doesn’t erase months of progress. The women who succeed long-term are the ones who practice compassion and reset quickly, rather than spiraling into restriction or guilt.
“Are holiday treats really that bad for me?”
No. No single food is going to make or break your health. What matters is the pattern. Holiday foods are part of tradition and connection. My clients learn how to enjoy them in balance — savoring what they love while also keeping their bodies fueled with protein, fiber, and hydration. That’s what creates confidence and consistency.
Final Thoughts: Enjoy the Holidays & Feel Your Best
Think back to the women I shared earlier — the teacher surrounded by endless cookies and chocolates, the mom who skipped meals and ended up overeating at every event, the woman who finally found balance with one small square of chocolate each night.
Their stories show something powerful: holiday weight gain isn’t inevitable. With the right plan, it’s possible to enjoy your favorite foods, navigate parties with confidence, and still feel good in your body come January.
The women I work with don’t give up their holiday traditions. They don’t deprive themselves of dessert or skip family gatherings. Instead, they build balance into the season, and they carry that confidence with them long after the decorations are put away.
And you can too. You don’t have to dread the holidays or resign yourself to “starting over” every January. You can enjoy, savor, and celebrate, while staying in control of your goals.
If you’re ready to finally break this cycle and create a plan that actually works for you, let’s do it together.
References:
DISCLAIMER: The information contained in this post is not, and should not be construed as, medical advice. It is provided for informational purposes only. Each individual’s situation, nutritional needs and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always check with your own physician or medical professional before implementing any change to your lifestyle, food intake, exercise regimen or medical treatment.
(C) 2025 Schuster Nutrition, PLLC
Article written by Melissa Schuster, MS, RDN, CDN, IFNCP
Melissa Schuster is a Registered Dietitian and mom of two. She helps busy moms transform their relationship with food through concierge virtual coaching so they can feel fantastic, lose weight for good, and focus on the things that matter most. With her signature PEACE Method which takes a whole-person approach, Melissa has helped hundreds of women find lasting peace in their bodies and around food. An expert in nutrition, Melissa holds a Masters in Clinical Nutrition and Dietetics from New York University and an Integrative and Functional Nutrition Certification.
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