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Preventing Holiday Weight Gain

Are you dreading the holiday season because you're worried about gaining weight?

If so, you're not alone.

Many people struggle with losing or maintaining their weight during the holidays, which can be a major source of stress and anxiety.

But what if you could enjoy the holiday season without worrying about your waistline?

What if you could indulge in your favorite holiday foods and still maintain your weight?

In this episode, we'll share some strategies for preventing holiday weight gain so that you can enjoy the season with peace of mind.

Episode Summary

Common challenges people face during the holiday season:

  • endless holiday parties/ family gatherings

  • the stress of gift shopping, meal planning, and entertaining

  • Food lying around

  • lack of structure

As you're probably aware, weight loss is about the balance of energy.

Calories In

Holiday meals or parties often involve multiple courses or hors-d'oeuvres, heavy sauces and rich desserts, which is very different from their daily meals. It's not uncommon to have more snacks and sweet treats, cookies, cakes, and chocolate, lying around the house, which may be problematic and triggering for some people. Apart from that, having alcohol can also be a trigger for overeating because alcohol is known to mess with blood sugar, hunger and fullness signals and cause people to make decisions impulsively, like overeating.

What to do instead

Remember, our goal is not to feel deprived. Our goal is to help you enjoy food in moderation without guilt and without losing control so that it can become a normal part of life.

It's important to remember that it's okay to enjoy your favorite foods. Make sure you don't just eat it mindlessly, because when you aren't paying attention, you aren't enjoying and savoring the food, and you'll always want more. So don't eat distracted. You don't need to have everything that's served. Focus on the foods that you truly enjoy and savor them slowly, rather than mindlessly snacking on everything in sight. Turn down foods that you have no interest in at the dinner table.

If you're the one buying and preparing food, you can choose the options that you're happy to serve and have around the house. And of course, don't forget to stay hydrated and prioritize protein alongside healthy fats and fiber. These can help you feel fuller and prevent overeating.

How to Make This Work For You

Christine, one of my clients in the Stop Binge Eating Program, used to struggle with overeating during the holiday season for years. She used to turn down dinner invitations, parties, cinema trips, and family outings because these occasions involve food in one way or another. She would constantly worry about the food that was served and would often restrict herself from enjoying the festivities. This was actually doing more harm than good for her because she felt lonely, sad and deprived as she watched other people enjoy the food. and this actually led her to eventually give in to her cravings, emotionally eat or even binge, resulting in weight gain, instead of weight loss. So not only did she miss out on those celebratory events, but she was also loaded with guilt, frustration, loneliness and felt like she was letting down her family and friends.

In the Stop Binge Eating Program, Christine tackled each and every of her trigger foods, the foods that she usually deprived herself of but she binged on those anyway because she ruined her diet and she wanted to finish everything so she could have a fresh start, like chocolate, biscuits, cakes and pies. We worked through those foods one by one and now, instead of feeling anxious and stressed and worried about special occasions, she looks forward to them and she feels in control. She now enjoys the food, feels satisfied, without guilt. And she actually finds it interesting and eye-opening that when she was depriving herself, she ended up having way more than she is now, but she was depressed and anxious and feeling uncomfortably full and gained weight, but now that she's actually incorporating these as part of the celebrations, she's eating in moderation and feeling happy and satisfied.

With what she's learnt from the Stop Binge Eating Program and implemented, Christine is feeling empowered and confident in her ability to manage her eating habits during the holidays, and it was a major win for her weight loss journey. And she even said her kids are happier because they've got their mom back. Everyone is enjoying the occasion, so the entire family benefits.

Calories out

Holiday is often associated with a decrease in physical activity for many people.

With busy schedules, closed gyms, and family being around, it can be challenging to find time to move your body. And if you normally only "move your body" in a sense that you walk to the train station or walk to your car and then walk back to your office, then, the holidays mean you don't even have to leave the house at all.

What to do instead

There are many ways to stay active during the holidays, even with limited time and resources. One idea is to increase activities with family and friends. For example, you could go for a walk after a big holiday meal or plan some fun family activities like hiking, swimming, or going to the park. This not only gets the entire family moving, but also creates special memories with your loved ones.

Another tip is to make the most of the time you do have. Even just 10-15 minutes of exercise can be beneficial, so try to fit in short bursts of activity throughout the day. This could include taking a quick walk around the block in the morning or doing a short yoga sequence before bed. Another great option is HIIT workouts, which stands for High-Intensity Interval Training. HIIT workouts typically involve short bursts of intense exercise followed by periods of rest or active recovery. These types of workouts can be done in a short amount of time and can be adapted to fit your fitness level and available equipment.

While a change in your daily routine may make it slightly more challenging to stay active during the holiday season, there are many ways to increase activity levels. Be creative and make the most of the time you have and make it enjoyable.


1. The 3+2+0 Guide to Lose Weight For Good

2. If you're ready to fast-track your progress and say goodbye to yo-yo dieting, emotional eating, constant snacking, and binge eating and finally lose weight for good, make sure you check out the Stop Binge Eating Program, which gives you a proven, step-by-step roadmap to help you lose weight for good without feeling deprived!

Can you relate?

BUT this doesn't HAVE to be the case anymore...and certainly not for the rest of your life...

💥💥 If you're sick of starting and failing another diet plan, googling another "trick" hoping it works this time...

💥💥 If you are tired of being stuck in the yo-yo dieting cycle, losing and gaining the same weight, losing control around food, but don't quite know what to do...

💥💥 If you hate feeling like a failure...

💖💖💖💖...and you want lasting success, and a future that doesn't involve obsessing over food...💖💖💖💖


make sure you check out the Stop Binge Eating Program where I've put my last 5 years of experience of working exclusively with clients who struggle with stopping overeating and binge eating into a step-by-step roadmap so that you have a proven path to follow and know exactly what you need to do to stop yo-yo dieting, nighttime overeating, constant snacking, emotional eating and binge eating.

Let's face it!

You're no longer in control of food,

👿👿👿👿 Food is in control. 👿👿👿👿

  • It numbs you from your emotions.

  • It stops you from fully enjoying life.

  • It stops you from being in touch with your feelings and being in the present.

  • It stops you from pursuing our dreams.

  • It stops you from showing up for your loved ones the way that you want.

🔥🔥🔥🔥Ready to put an end to all that struggle and actually start enjoying life? 🔥🔥🔥🔥

Sign up now!

The earlier you start, the less you reinforce your overeating patterns, the easier it is to break these patterns. Don't wait!

You deserve a life free from yo-yo dieting, emotional eating, constant snacking

You deserve to be in control around food, and enjoy a future without obsessing over food. Check out the Stop Binge Eating Program.

In doubt? Read what my past clients have achieved.

More testimonials here


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