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| The holidays can be an especially tricky time to navigate. Perhaps you need to stick to an eating plan for various health reasons, such as managing a chronic condition. Today, I’m here with some ways you can help limit weight gain and your concerns of gaining it during the holidays with some actionable and sustainable tips (plus some from my own experience).
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We got this,
Sarah Matysiak
Associate Editor, Healthline
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Written by Sarah Matysiak
November 21, 2025 • 4 min read |
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| Stick with your health goals during the holidays
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| I want to start by saying that weight is not constant. It fluctuates throughout life and even over the span of a day. In fact, the average adult’s weight changes up to 5 to 6 pounds (2.3 to 2.7 kilograms) per day. So, it’s normal to see your weight change. |
Still, taking action can help replace worries and fears. Here are some ways to be proactive:
- Stay active with family and friends: This might involve taking a stroll after meals (my family loves these) or signing up for a fitness event, such as a 5K walk or run.
- Be mindful of snacking: If you’re at home, consider keeping snacks out of sight. If you aren’t, keeping a glass of water nearby or stepping away from the snack for a few minutes can help you reset and make a more intentional choice. However, if you are actually hungry, opt for fruits, vegetables, or a handful of nuts.
- Get plenty of rest: Sleep deprivation may be linked to weight gain. So, even though it’s a busy time of year, aim for 7 to 9 hours when you can.
- Manage your stress: The holidays aren’t known for being relaxing, but stress may lead to greater food intake. Try managing stress by setting realistic expectations around events, taking restorative breaks, and carving out time for activities you enjoy.
- Bring a healthy dish to share: Whether you’re hosting or heading to a loved one’s, consider making and bringing a dish that fits your health goals. This ensures you have something satisfying and nourishing to eat, and it’s a thoughtful way to contribute.
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I’d also like to offer a couple of personal tips that have helped me navigate this time of year:
- Focus on being present: Instead of getting into my head about what might happen if I help myself to another scoop of mashed potatoes, I shift my attention to my family, whom I don’t see very often.
- Be grateful for a full belly: Food is a gift. And being able to enjoy it with family and friends is yet another of life’s greatest joys.
- Do away with scales (at least in the short term): Some people may need to monitor their weight closely, but if it’s OK with your doctor and if it can help you enjoy the holidays more, try checking your weight less frequently. I don’t own a scale, so I’m not tempted to weigh myself.
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