How To Balance Out Holiday Weight Gain + 4 Tips To Stay On Track

This helpful wellness blog comes from Fit2Live Gym in Ann Arbor. Book a free intro to add more fitness and wellness to your life today!

‘Tis the season for family, festivity, and food—lots of food. Temptations are everywhere, and parties and travel can throw off your routine. 

The average American gains 7-10lbs over the next 6 weeks and that’s not good weight.

As the weather gets colder people workout less (less than 2x per week) and they walk less (less than 3000 steps per day).

If you want to stay mindful this season and balance out the holiday weight gain, here’s a quick plan:

4 pillars of health (nutrition, movement, sleep, mindset):

Nutrition — Use the plate method

Half your plate veggies, one-quarter protein, one-quarter starch. It’s a quick visual rule that helps you enjoy holiday meals without overdoing it.

Movement — 30 minutes daily

Set a realistic goal: 30 minutes of movement each day. Try a 15-minute walk after lunch and a 15-minute walk after dinner. Small, consistent movement adds up.

Sleep — Protect your rest

If you have a late night, allow yourself to sleep in or take a nap the next day. Sleep is the foundation of recovery—don’t shortchange it.

Mindset — Practice gratitude

Start and end your day by naming one thing you’re grateful for. This tiny habit reduces stress and supports better sleep and recovery.

You can’t pour from an empty cup. To show up for family and friends this season, make yourself a priority.

4 Planning Tips To Stay On Track:

#1. Eat close to your usual times.

If dinner is later, have a small snack at your normal mealtime, then eat a little less at the big meal. This will help your body regulate and will save you excess calories at the worst time….late at night when activity decreases.

#2. Bring a healthy dish.

If you’re invited to a party, offer to bring something nutritious you’ll actually enjoy.

Here is one of our go-to resources for all things healthy recipes.

#3. Don’t skip meals to “save up.”

Skipping makes you more likely to overeat later. It also throws your system out of whack and leads to a lack of hormone regulation and sleepiness, hello post meal food coma.

#4. If you have a sweet treat, enjoy it and move on.

One treat doesn’t undo progress — savor it and return to your plan. Moderation is key.

Bonus Tip #5. Get to Reach for your session of course.

Seriously, balance out all of the planes, trains, automobiles and stress that piles up by getting to your regular sessions at Reach. The team of specialists there will help keep you balanced both mentally and physically this holiday season.

Even when you can’t control every plate, you can meet challenges armed with a plan.

Need more help?

Our fitness and nutrition coaches will help you stay on track no matter what’s cooking during the holidays. 

Book a free intro today to get ahead of the holiday weight gain!

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