How to Watch Your Weight for the Holiday Season
We’re fast approaching the holiday season—Thanksgiving is just around the corner, followed by all the winter holidays and end-of-year celebrations. Whether it's get-togethers with friends, school parties, or other celebrations, we all know what that means… more calories to consume.
In this episode, I’m going to help you get ready for the holiday season by arming you with practical strategies and tips. I want to set your intentions for the holidays and give you concrete ideas to make sure you stay on track.
By the end, you’ll leave with a clear plan for how you’re going to tackle the holiday season this year and stay on course to reach your goals.
Here’s the step by step Holiday Plan:
1. Setting Holiday Goals
A good first step is to set a realistic goal for the holiday season. If you’re worried about the scale in January, focusing on maintaining your current weight can be a win during this food-filled time. On the other hand, if you're already seeing progress, continuing to lose weight could be your goal—but it will require extra planning and effort.
For those aiming to lose weight, consistency is key. Stick to your workout schedule, even with the busy holiday calendar. Be prepared to get creative, whether that’s scheduling workouts in advance or finding quick ways to fit in exercise between activities. When it comes to food, sticking to a routine with balanced meals is important, while enjoying the season in moderation.
The most important thing is to define success for yourself. Whether it’s maintaining your weight or continuing to lose, set a goal that’s realistic and achievable. The holiday season doesn’t have to derail your progress—it's all about finding the right balance for your lifestyle and goals.
2. Stick to Your Plan
Once you've set your goal, the next step is sticking to the plan that supports it. If you don’t already have a plan in place, it might be helpful to consult a professional like a dietitian or trainer to create one that works for you. This could include a workout routine, a nutrition strategy, or any supplements or medications that help you stay on track.
Consistency is key, especially during the holiday season. Keep up with your usual meals and exercise routines, even when temptation is everywhere. For instance, if your typical breakfast is something healthy, like eggs or oatmeal, stick with it instead of grabbing a sugary holiday drink on the go. Enjoying special treats in moderation is fine, but daily indulgence can make it harder to stay on course.
With all the extra events and obligations, planning becomes even more important. Take a look at your calendar and decide when you can fit in workouts and how many “special meals” are realistic without affecting your progress. Being proactive can help you navigate the busier season while staying aligned with your goals.
Another helpful tool is weighing yourself regularly, especially if it’s already part of your routine. The scale can offer valuable feedback on whether your choices are supporting your goal or if adjustments are needed. It’s not about judgment but about staying mindful of your progress and making intentional decisions.
3. Plan for Fun
The holidays are a time to celebrate traditions and enjoy special moments with loved ones. Whether it's religious ceremonies or family gatherings, there's so much to look forward to. However, with all the celebrations comes the temptation to overindulge. My family, for example, has several Christmas celebrations with big meals, desserts, and drinks. Add in office parties, holiday get-togethers with friends, and unexpected treats from neighbors, and it’s easy to get carried away.
To navigate this, it’s important to set clear intentions for the celebrations that matter most. For me, hosting a Christmas dinner with my family, complete with prime rib and all the sides, is something I truly enjoy. I want to savor it without worrying about calories, but I also know I can't eat like that every day. When I attend other gatherings, I stay mindful of what I eat—filling up on veggies and being selective about the treats I indulge in. For example, I’ll enjoy a slice of my sister’s homemade sourdough but skip the processed bread, and I’ll savor pumpkin pie on one or two occasions instead of at every event.
I also love the holiday tradition of having a peppermint mocha frappuccino while Christmas shopping with my family, but I only allow myself one. Baking sugar cookies with my family is another treat I plan for, but beyond that, I stay mindful of the endless parade of holiday snacks that come my way. While I appreciate the thought behind each gift, I don’t feel pressured to eat everything that’s offered.
Ultimately, it’s about quality over quantity. You don’t need to eat everything just because it’s a holiday treat. By setting intentions to enjoy the foods that truly bring you joy and passing on the rest, you can savor the season without overloading your body. Whether it’s a slice of pumpkin pie or a holiday beverage, enjoy it in moderation and avoid getting swept up in the holiday hype.
4. Enjoy Treats Without Eating Them
Here’s another tip: You can enjoy food and treats without actually eating them. I’m someone with a serious sweet tooth, and I love seeing all the cute desserts around, especially when I’m traveling or walking by bakeries with elaborately decorated treats. Over time, though, I’ve learned I don’t have to eat everything I see to appreciate it.
It’s the same with gifts.. Just because someone gives you a gift of food or it looks appealing, it doesn’t mean you have to eat it.
Instead, you can enjoy the treat by observing it, savoring the moment, and even passing it on to someone else. You can freeze it for a later date or share it with friends or family. The key is not feeling obligated to eat everything just because it’s cute, special, or given to you.
Of course, I'm not saying you should never have a treat. I enjoy them too. But the goal is to be mindful and avoid eating every treat that comes your way. Overindulging will only leave you feeling disappointed when January rolls around and you see the effects on the scale. So, enjoy the special treats in moderation, and learn to appreciate them without going overboard.
5. Adjust Traditions and Plan Ahead
If baking or making sweets feels like a trigger for you—especially if it leads to overeating—consider changing up the tradition. For example, if making gingerbread houses always results in too much frosting or candy getting eaten, try making them without the sweets. You could switch to crafting with cardboard, gems, or other materials to create fun, decorative houses that don't tempt you.
The same goes for cookies or other treats. Instead of baking, maybe you and your family could make homemade ornaments, decorate stockings, or try a different craft. This allows you to keep the spirit of the season while avoiding the temptation of food.
If you’re still craving something festive but need to avoid the sweets, try making non-food treats. We’ve made bath bombs, homemade greeting cards, or even trail mix with my kids—plenty of fun and creative options without the food focus.
When you’re heading to a party or event, bringing your own food can also be a game changer. Whether it’s a veggie and dip platter, hummus, fruit tray, or even chicken skewers, you’ll have something that fits your eating plan, and you’ll still be a considerate guest. Especially if you’re unsure about the options at an event, bringing your own food can take the pressure off.
And if bringing food isn’t an option, consider eating beforehand so you’re not tempted by the party snacks. Especially during this time of year, when parties and events can pile up, it may be helpful to plan ahead and skip eating at some of them to stay on track with your goals.
6. Keep Moving, Even in the Holidays
Movement can be tough during the holiday season. With more commitments, shorter days, and colder weather (or, for some, a nice, warm time of year), sticking to your usual routine can be tricky. If you're in a place where it's finally nice to be outside, take advantage of it and get outdoors. But if it's cold or dark when you'd usually head outside, consider switching things up.
You could make movement a fun part of your holiday traditions. Instead of just gathering around food, try activities like walking around a light display, going ice skating, bowling, or even hitting up a trampoline park. Doing something active can be a great way to bond with friends or family without always focusing on food.
The holidays don’t have to be all about eating. Think about creating new traditions that include movement and fun activities to keep you active and energized through the season.
Wrapping Up: Your Holiday Plan
As we wrap up, I want you to head into the holiday season with a clear plan.
Here's your homework:
Set Your Goal: Decide whether your goal is to lose, continue losing, or maintain your weight during the holidays. Write it down to make it feel more real.
Plan Your Treats: Pick one, two, or three treats that you’re going to intentionally enjoy this season. These are the ones that make the holidays feel special for you. Commit to not eating beyond that.
Don’t Fall for Every Temptation: Just because a holiday treat is available, it doesn’t mean you have to have it. Enjoy the special ones you’ve chosen and move on.
Plan Your Movement: Decide when you’re going to move during this busy time. Whether it’s solo or with friends and family, make sure to schedule some daily activity for your health and weight.
Be intentional this holiday season—make a plan and stick to it. January 1st doesn’t have to be a time of regret. Stay healthy, stay active, and enjoy your holidays without the extra stress. You’ve got this!
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