Avoid Holiday Weight Gain

19 November, 2025

The holiday season is full of joy, celebrations, and, often, extra calories. But gaining weight over the holidays doesn’t have to be inevitable. At Raintree Athletic Club, we’re here to help you avoid the holiday weight gain with practical strategies that let you enjoy the season without derailing your health goals.

1. Keep Moving with Purpose

Staying active is the most effective way to offset holiday indulgences. Even small bouts of activity help prevent weight gain.

  • Attend your regular Raintree workouts or book a personal training session.

  • Try group fitness classes like cycling, Les Mills BODYPUMP for strength, or barre for fun and structure.

  • Fit in extra movement: family walks after meals, stretching while watching holiday movies, or taking the stairs at home or work.

2. Monitor Mindfully — Track & Weigh

Being aware of what you eat and your weight helps maintain progress.

  • Use a food tracking app or journal to log meals, snacks, and beverages.

  • Weigh yourself once or twice a week to stay on track without obsessing.

  • Set small, realistic goals to keep motivation high during the holidays.

  • Track your fitness goals and body composition with our Evolt 360 Body Scanner.

 

3. Practice Mindful Eating

Holiday buffets can tempt even the most disciplined. Mindful eating keeps you in control.

  • Eat slowly and savor each bite, focusing on flavor rather than quantity.

  • Limit distractions — put away phones and step away from screens during meals.

  • Choose your favorite holiday treats and skip sampling everything.

  • Opt for healthier dish swaps, like roasted veggies instead of creamy casseroles or fresh fruit instead of sugary desserts.

4. Control Portions

Managing portions is crucial to avoid excess calorie intake.

  • Use a smaller plate to naturally reduce portions.

  • Fill half your plate with vegetables, one-quarter with protein (like turkey or fish), and one-quarter with carbs.

  • For snacks, portion nuts or chips into small bowls instead of eating straight from the bag.

5. Prioritize Protein & Fiber

Including protein and fiber helps you feel full and satisfied.

  • Protein options: lean turkey, chicken, Greek yogurt, eggs, or legumes.

  • Fiber-rich foods: roasted vegetables, salads, fruits, beans, and whole grains.

  • Try protein or fiber snacks before parties to reduce overeating.

6. Be Smart About Drinks

Holiday drinks can be surprisingly high in calories.

  • Choose light alcoholic drinks like wine spritzers, light beer, or spirits with soda water.

  • Alternate each alcoholic drink with a glass of water to stay hydrated.

  • Limit sugary drinks and holiday cocktails high in sugar.

 

7. Stay Rested

Sleep affects hunger and appetite regulation.

  • Aim for 7–9 hours of sleep nightly, even with holiday events.

  • Nap strategically if travel or late gatherings disrupt your schedule.

8. Bring Healthy Choices to the Table

If you’re hosting or attending:

  • Bring a dish like vegetable tray with hummus, fruit salad, or lean protein skewers.

  • Offer lighter versions of favorite dishes, such as mashed cauliflower instead of mashed potatoes or yogurt-based dips instead of creamy ones.

9. Build a Support Network

Having accountability helps you stick to your goals.

  • Partner with friends, family, or Raintree Athletic Club members for workouts or group walks.

  • Consider a friendly holiday fitness challenge with weekly check-ins.

 

10. Plan for Setbacks — and Enjoy the Moment

It’s normal to indulge occasionally — planning ahead keeps it from derailing your progress.

  • Realize that small indulgences won’t ruin your health.

  • Return to your regular Raintree gym routine the next day if you overeat.

  • Focus on balance rather than perfection — your overall pattern matters most.

Why Raintree Athletic Club Is Your Partner This Season

At Raintree, we’re more than a gym — we’re a community dedicated to helping you stay fit and strong year-round. From group classes to personal training sessions, our facilities and coaches help you maintain your health goals and avoid the holiday weight gain.