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5 Tips To Not Gain Weight for the Holidays

The first thing you may be asking yourself is, “Why do I care? Thanksgiving/Christmas/New Years is one day out of the year to eat whatever I want!?” According to the Calorie Control Council, the average American will consume upwards of 3,000 calories just on Thanksgiving dinner alone, and upwards of 4,500 calories with appetizers and drinks. Loading up on these calories will not magically tip the scale after one meal - but from Thanksgiving to New Years, we are consistently tempted with high calorie meals at holiday parties, cocktail hours and extra treats everywhere we go. Even if we only gain 3 lbs. during the holidays, that’s 15 lbs. across 5 years! Here are five tips on how to stick to your fitness goals during times of temptation.


Tip 1: “Discipline equals freedom” – Jocko Willink (a Coachman Training Favorite)

This quote (and book) can be a helpful tool to remind yourself of whenever you feel tempted to attend a party you don’t want to, continue eating when you’re already stuffed, or do anything that steers you away from a disciplined life. The holidays are the time of year that can test this discipline, so make sure you set your goals and continue to work towards them no matter what.

Tip 2: Keep Going.

You may talk with others who tell you, “after the holidays I’m going to get back to the gym, but for now, I’m doing whatever I want.” Just remember that you are choosing to keep working towards your fitness goals and not wait until after the holidays. Sometimes it can be tempting to do what others are doing but stay focused on yourself and you will be happy you did.

Tip 3: Workout in the mornings.

I know you non-morning people just skipped right over this one, but if you find yourself dodging workouts because of a busier schedule, then this might be your only option. If you absolutely cannot attend, then try an at home video. Bodyweight exercises are still effective, and you don’t have to leave the house.

Tip 4: Be healthier at home and at parties.

Try not to tempt yourself by bringing home the leftover junk food from every party, maybe offer it to someone else. When the food is in the house it can become much harder to resist. You can also try bringing a healthier dish to pass – healthy can still be delicious. Ask our trainers for a good idea when heading to a party!

Tip 5: Have a plan.

Whether you’re attending a restaurant, or someone’s house, plan on how many drinks you are allowing yourself, what types foods you plan to eat, and how you will politely decline if someone offers you more. This seems strange, but if you’re prepared, you’re less likely to make quick impulse choices on foods/drinks.


The holidays are a wonderful time of year to be spent with friends and family, enjoying delicious foods. However, if you lose sight of your health goals, you may find yourself taking two steps backwards. Don’t forget what you’ve been working so hard for and remember that your biggest asset is your health!

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