How Can I Avoid Gaining Weight When I Go On Holiday?

Tips to keep those extra pounds off this holiday season.

This the season to be jolly!

How Can I Avoid Gaining Weight When I Go On Holiday?
Keeping extra pounds at bay during the holidays. Shutterstock/Images

During the holiday season, our health tends to take a back seat with all the social dinner parties, festivities, great food and an increase in holiday drinks.

Our schedules get busier and we tend to lose our healthy routine a bit more than normal this month.

However, there are a few tips and tricks I would like to share with you, to keep those extra 6-15 pounds away over the course of the holiday season.

Yes, that’s right, 6-15 pounds is what the average person will gain over the season[1].

Here’s how to avoid it.

1) Stay hydrated

Over the winter months, we tend to not overly want to drink water or any type of fluids in general. This is a big reason why colds and flu increase and why we feel not as energized.

Remember, our body is made up of 80% water[2]. Not coffee, lattes, juices, cocktails or pop, Water!!

It’s ok to have a healthy balance and treat yourself with your favorite drinks over the holiday season, however, make sure you get your 8-10 glasses of water daily. Make it a priority in your day and plan to have a water bottle to refill on hand everywhere you go.

This will also help with overindulging in bad eating habits. Most of us think we are hungry and sometimes we are thirsty. Drinking more water will reduce the signs of hunger and keep your body satisfied, not to mention give your body more energy.


*All individuals are unique. Your results can and will vary.

If you don’t enjoy plain water, go ahead and use some natural water flavors or add chopped fruit or lemons. Start to enjoy the taste.

2) Fast in the mornings

Breakfast With Carbs

Eating protein meal in the morning will keep you energize the whole day. Shutterstock Image

By fasting in the mornings, your insulin level is at its best from a good night’s rest. When we wake up and eat a massive breakfast with carbs, this can create your body to store fat instead of burn fat.

Don’t eat for the first few hours (fastening) and drink your one-morning coffee or tea and or water. Your first meal of the day should only be protein and natural fats, avoid the morning carbs.

Your body will right away start to fat burn for the day and work with you.

Carbs should be added throughout the day when your body is more active.

Some great examples of protein meals would be; protein shakes, juicer shakes, cottage cheese, Greek yogurt, eggs or an omelet.

Timing is everything with the body and this will give your body a head start to the day.

3) Avoid carbohydrates or Minimize your portions

A lot of foods in our market areas we know, not so great for our health.

Most of them being carbohydrates. If you can avoid bad carbohydrates in your diet or have smaller portions over the holidays, I can guarantee you will be looking amazing and feeling energized.

More energy is what we want, is it not.


*All individuals are unique. Your results can and will vary.

Who doesn’t like to feel sexier, and have a holiday glow to them. Try to focus on eating colorful foods, clean protein sources, and healthier natural fats.

Most of the time while being at dinner parties or events; there are always so many options and this can be possible.

You will have a lot more energy, feel less exhausted and sleep a lot better.

4) Snacking often is NOT bad!

That’s ok if you are in the kitchen prepping for your dinner party and you are snacking away!

People think eating often you will get fat. If you are eating the wrong foods, yes of course. However grassing all day long, is not a bad thing.

Snacking often will increase your metabolism[3] and also you will find yourself eating less at dinner time. Eat until your satisfied and until your 80% full. Get used to not eating until you feel your belly, is going to burst.

If you are hungry two hours after dinner again that is ok, it means your metabolism is doing its job. Bring on the healthy snacks, just don’t overindulge.

5) Let’s talk alcohol

Enjoy The Holiday Cocktails

This holiday season drink less & enjoy the company of your loved once more. Shutterstock Image

For those of us who enjoy the holiday cocktails and parties this one is for you.

This is the season we say for hangovers. Well if you’re staying hydrated, eating more often and having a few cocktails you should eliminate some hangover symptoms.

Try to stick to clear colored drinks and alcohol. Stay away from sweet drinks and ones that have syrups in them.

Drink water in between drinks to avoid dehydration and getting too intoxicated.

If you think you will drink fewer cocktails by drinking a beer or glass of wine, do this.

If you are concerned about not wanting to drink at an event and people are putting added pressure on you, order soda water with a lime wedge. Put a limit on the drinks and enjoy the company more.

6) Activities over the Holidays

It’s time to spend with the family to make the most of it by planning fun outdoor activities. Stay busy and you will also stay fit! It goes hand in hand, does it not.


*All individuals are unique. Your results can and will vary.

Whether you’re on the beach or in the snow, plan something everyone can be involved in and be active.

My son and I like to spend the holidays in the mountains. We enjoy a few days of snowboarding, some tubing, getting the sleds out and to go skating.

Maybe this will be the year, you try something new and your more adventurous with your holiday season. Don’t limit yourself to just sit around the house or indoors. Try something new this holiday season.

7) Destressing from stress

Happiness From Family And Friends

Spending time with friends & family can help you to take a step back from stress. Shutterstock Image

The holiday season can be well overdone. By this, I mean how hard it can be on our body and stress levels.

We think there is a level of expectations from the people around us, however, all we need is happiness from family and friends.

We see an increase of heart attacks and health issues over this time. Mainly because of extra spending, holiday parties and food, the expectations we have set our selves up for.

Remember a little goes a long way.

Don’t overspend, don’t overcook, don’t over drink, don’t overindulge, Keep it simple!

I am finding the holiday seasons are becoming to be more and more commercialized, as markets make more money and you are spending more.

Have a list of things you need, not want and stick to that list.

The holidays are about spending time with loved ones, enjoying old and new companies, enjoying good food and creating new memories.

Be grateful for what you have in your life not what you do not have.

Try not to overdo things and find time in your daily or weekly for “you time”.

Hit the gym, spa, do some yoga/meditation or having coffee to blow off some steam with a friend.

Enjoy the season, don’t stress.

If money is tight, make gifts instead of buying Gifts. Keep prepping for the holiday season simple and ask for help if needed.

Spending time with loved ones is the reason for this holiday season.

I hope everyone has an incredible holiday season and you have walked away with some advice I have provided.

Remember to not overthink, don’t overindulge and enjoy the people around you. It might be the distraction away from all the stuff, we need to truly avoid.

Happy Holidays!


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Ashley Veenstra, CPT

Ashley earned her Pro Status with the WBFF in 2014 and now continues to focus on Pro Fitness events worldwide. Also, being a Pro athlet

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