Stay Healthy This Holiday Season

Written By Alex Gawel

By Grace Rogers



Halloween, Thanksgiving, Christmas, and all the ugly sweater parties you’re likely invited to this year can be tons of fun, but can also derail a healthy lifestyle. Did you know that half of the annual weight gain in the US occurs during the holidays? We wish the holidays could be here all year round, but maybe this little piece of information will make you happy - the holiday season is only a mere two months out of the year.

 

The holidays are an excellent opportunity to spend time with distant family members and friends, enjoy fun traditions, and savor lots of good food. I don’t want you to walk away from this article thinking you can’t enjoy yourself this holiday season. I want you to walk away with tips on avoiding digging yourself into a hole that you’ll spend the first few months of the year (or more) trying to dig yourself out of.

 

Tips for a healthier holiday season:

Stay Active

  • Workout – If you are crunched for time to exercise, any movement is better than none. Efficiency is key when working out during the holidays. Instead of using a treadmill or elliptical for an hour, do a short-circuit workout that gets your heart rate elevated, and you will be done with your workout in a fraction of the time. TABATA workouts are a great option. Typically, TABATA workouts consist of 20 seconds of all-out effort followed by a 10-second rest period for eight rounds (4 minutes total). Pick four exercises (jump squats, burpees, jump rope, mountain climbers, jumping jacks, bear crawls, push-ups, etc.) and perform each for 1 TABATA. You will have done only 16 minutes of work, but I promise you’ll feel accomplished as long as you go all out during every 20-second interval. You could also choose 2-4 exercises to perform within a single TABATA to make your workout more enjoyable.

  • Walk - This simple form of exercise is more beneficial than you may realize, especially when done after a large meal. Walking can help lower blood sugar levels, aid digestion, lower blood pressure, lower LDL cholesterol, and increase HDL cholesterol (the “good” cholesterol). Even better if you can find a walking path or trail with a hill or incline! Try to bring your family along on a post-feast walk.

  • If you are on vacation and find yourself somewhere snowy and cold, bring the family outside for a snowball fight or find a nearby hill for some sledding.

Manage Stress

  • If you tend to stress eat, this could be an issue on top of all the fun holiday party eating. Try to manage stress this holiday season by setting aside time for yourself each day. Relaxation looks different for everyone. Try reading a book, practicing meditation or yoga, journaling, listening to music, playing an instrument, or taking a hot bath.

Be Mindful of Dietary Choices

  • Limit Your Alcohol Intake - Choose your calories wisely. Try to limit yourself to 1-2 alcoholic beverages (usually full of sugar, carbohydrates, and empty calories). Studies suggest that drinking several alcoholic beverages in one sitting can lead to overeating by lowering inhibitions and stimulating appetite.

  • Eat Slowly - Physiologically, it takes your body 15-20 minutes to begin feeling full after eating. Eating slowly will allow your body to start feeling those satiety cues before you scarf down your entire meal and leave feeling overstuffed.

  • Eat Your Vegetables First - This ensures that you actually eat them before overfeeding on stuffing and mashed potatoes. Additionally, vegetables contain fiber and take longer to digest. They will make you feel fuller longer, so when it is time for dessert, you will have less room to overindulge.

  • Control Your Portions - If you are someone who wants to get a taste of every dish at the buffet table, take a small serving of each to start. Once finished, if there is something you’re dying to have more of, go back for another small serving.

  • Do Not Eat Something Simply Because It Is There - There may be certain holiday foods that you eat just because this is the one time of year that particular food is around. Before indulging in such foods, ask yourself if you genuinely enjoy it or are simply eating it because you always do.

Lose The Guilt

  • The holidays are to be enjoyed! I suggest you enjoy them mindfully and continue with as many healthy practices as possible. You WILL eat things you usually do not, and you may not make as much time for exercise, but don’t beat yourself up over it. If you overindulge at a holiday party, don’t overthink it. Shake it off and return to your usual way of life the next day without overcompensating for the extra calories.

 

Often, the holidays turn into a downward spiral for many people’s healthy habits, but this doesn’t have to be the case. Hopefully, these tips will help you stay on track and enjoy the holiday season.

 

Original Article by Grace Majchrowicz: November 27, 2020

Updated Article By Grace Rogers: October 31, 2025 

About the Author:

Grace Rogers received her undergraduate degree in Exercise Science from Grove City College and her master's degree in Exercise Science with a concentration in strength and conditioning from Indiana University of Pennsylvania. She previously worked for Apple as a clinical research scientist on the Apple Watch product development team and at Sutter Health, performing outpatient cardiac testing, including stress echocardiograms and nuclear stress testing. She is currently working in preventive medicine and encouraging patients to create healthy habits that will improve their metabolic health and quality of life. In her free time, she enjoys weightlifting, listening to health and fitness podcasts, and spending time with her family.

Alex Gawel
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