How to Stay Fit, Active, and Avoid Holiday Weight Gain (Without Giving Up the Holiday Treats!)

Ah, the holidays. A time for family, friends, festive food, and—let’s be honest—a lot of temptation. We all know it’s tough to stick to a workout routine while you’re bouncing between holiday parties, shopping, religious festivities, and cooking up a storm in the kitchen. But fear not, staying fit during the holidays doesn’t mean you have to skip the mashed potatoes or avoid those sugar cookies. In fact, with a few simple strategies, you can keep your fitness goals on track while still enjoying all the things you love about this time of year. Let’s dive into some fitness tips that will help you survive—and thrive—through the holiday season!

1. Stop Stressing About the Scale

First things first: Put that scale in the closet and don't look at it. Seriously, step away from the numbers. The holidays are a time of celebration and joy, not a time to obsess over how much you weigh. Your body will fluctuate with water retention from salty snacks, festive cocktails, and stress (hello, family drama!). That number on the scale? It’s just a number—and it’s not the best measure of your health or progress.

Instead of focusing on the scale, focus on how you feel. Are you still lifting the same weights? Are your muscles sore in all the right places? If you’re still working hard, keeping up your fitness routine, and feeling good, that’s what matters. Keep the scale in the closet until the new year, and let it stay there as long as it’s not serving you.

2. Whole Foods Are Your Best Friend (Even if You’re Surrounded by Cookies)

Let’s be honest—holiday foods are delicious. We’re talking about mashed potatoes, stuffing, pie, and of course, cookies. But just because these foods are abundant doesn’t mean you should load up on them like you’re prepping for a competitive eating contest. Your body needs good, nutrient-dense foods to stay energized and maintain your workout momentum.

Here’s where the "whole foods" strategy comes in. Focus on eating foods that are as close to their natural state as possible. Think lean proteins (turkey, chicken, or tofu), vegetables, fruits, and whole grains. These foods will help you feel fuller for longer, give you lasting energy, and prevent you from going overboard on the holiday sugar high.

And, hey, when you’ve had your fill of turkey and greens, then go ahead and enjoy that slice of pumpkin pie (with a side of self-control). Moderation is key. You can indulge, but make sure your plate is mostly filled with foods that nourish your body and keep you energized for your next workout.

3. Calisthenics—Your Secret Weapon During the Holidays

When the gym is crowded with holiday tourists (aka: the New Year’s Resolution crowd), it can be tough to get a decent workout in. But here’s the secret: you don’t need fancy equipment to get a great workout. All you need is your own body weight and a little space. Enter: calisthenics.

Calisthenics are bodyweight exercises like squats, push-ups, lunges, planks, and burpees. They’re the ultimate workout when you don’t have time to hit the gym or you’re traveling and don’t have access to equipment. They can be done anywhere—your living room, the park (as some of you did in the Fall), or even a hotel room during your holiday travels.

Here’s a quick bodyweight workout you can do anywhere:

• Warm-up: 2 minutes of jumping jacks or jogging in place.

• Push-ups: 3 sets of 10-15, modify to finish or perform until failure if above 30 rep count

• Squats: 3 sets of 20.

• Lunges: 3 sets of 15 on each leg. Try a reverse lunge for more sensitive knees

• Burpees (if you’re feeling ambitious): 3 sets of 10.

You’ll feel the burn, but it’s a workout that can be done in less than 30 minutes, and it requires zero gym equipment. So, no excuses.

4. Work Out with a Holiday Twist (Or a Christmas Tree!)

Look, I get it. Sometimes the holidays are just too busy. You’re wrapping gifts, attending holiday dinners, and trying to keep your sanity intact. But there are creative ways to get some movement in, even if you can’t dedicate a full hour to your workout.

For instance, if you’re decorating the tree, why not turn it into a workout? Squat down to grab those ornaments, do a few lunges as you decorate the lower branches, and then get a few push-ups in while you're tying up the tinsel. Ok, maybe the push-ups are a stretch, but you get the idea! Multitask to make your holiday to-do list a bit more fitness-friendly.

And, hey, if you’re attending a party or family gathering, suggest an impromptu game of touch football or a walk around the neighborhood to look at the Christmas lights. It doesn’t have to be a hardcore workout—it just has to be movement. And moving during the holidays is a win!

5. Stay Hydrated (It’s Not All About the Eggnog)

You’re going to drink your fair share of eggnog, mulled wine, and holiday cocktails. But let’s not forget the importance of hydration during the holidays. Drinking water keeps you energized, helps with digestion (after all that holiday feasting), and ensures you don’t confuse hunger with thirst. So, while you’re sipping on that glass of mulled wine, be sure to drink water throughout the day too. Aim for 8 cups of water to stay hydrated and feel your best during all those holiday events.

Conclusion

The holidays are a time to celebrate, to relax, and yes, to indulge a little. But staying active and healthy doesn’t mean you need to give up your favorite foods or let the season completely derail your fitness goals. Focus on whole foods, enjoy the occasional indulgence (without guilt), embrace the power of calisthenics, and stay hydrated to keep your body feeling good all season long.

Most importantly, remember this: It’s not about perfection—it’s about balance. Stay consistent with your workouts, prioritize your health, and let yourself enjoy the things that make this time of year special.

For more tips on staying fit through the holidays and beyond, don’t forget to follow Flex Room Fitness on Instagram! Get inspired with daily motivation, workout tips, and healthy holiday hacks. Let’s keep this fitness journey rolling through the season of celebration!