How to Avoid Holiday Weight Gain (Without Skipping the Pie)

The holidays are right around the corner, and you know what comes with that? Family, joy… and usually a couple extra pounds on the scale.

There’s a lot to celebrate this time of year, but it’s also when many people lose momentum with their health and fitness goals. Then January hits, the “new year, new me” resolutions begin, and the cycle repeats.

This year, let’s make it different. Here are a few holiday “hacks” I’ve used with my clients to help them enjoy the season, without backsliding on their fitness goals.

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1. Start Your Prep Early

Most people wait until holiday parties start before realizing they’re unprepared. The best strategy for success through the holidays is to start now by building a faster metabolism.

When you improve your metabolism, your body burns more calories daily, which means you can eat more food without gaining unwanted weight.

One proven method is reverse dieting. This is the process of gradually increasing your calorie intake over time to boost your metabolic rate.

Here’s how it works:

1. Find your maintenance calories. Track your intake and weight for a week to see how many calories you can eat while maintaining your weight.

2. Add 100–150 calories every week or two (mostly from whole, nutrient-dense foods).

3. Watch your body adapt. Many people maintain, or even lean out, as their metabolism revs up.

   
   

The hardest part of reverse dieting is mental, not physical. It feels strange to eat more when your goal is fat loss. But done strategically, it’s one of the most effective ways to set yourself up for long-term success.

If you’re unsure how to start, reach out, I can guide you step-by-step through your own reverse diet plan.

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2. Focus on Getting Strong

Pairing strength training with a reverse diet is like a double shot of espresso for your metabolism.

While most people are focused on “burning calories,” what actually moves the needle long-term is building muscle. Muscle tissue is metabolically active, meaning it helps you burn more calories even when you’re not working out.

Think of getting strong as your insurance policy for the holidays. Those extra calories from festive meals? They’re more likely to go toward muscle repair and growth, not fat storage, if your body is trained to use them efficiently.

So don’t chase exhaustion in your workouts. Chase progression, heavier weights, better form, and stronger performance.

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3. Be Realistic... and Strategic

The holiday season isn’t the best time to aim for dramatic fat loss. It’s a time to maintain, enjoy life, and train smart.

Your goal should be to use this season to your advantage, maintain your body composition, gain strength, and put those extra calories to good use by building muscle.

And let’s be honest, the “I’ll start after the holidays” plan hasn’t worked so far. So this year, do it differently. You can absolutely focus on your health, enjoy your Thanksgiving pie, and still stay on track.

I’ve helped clients do this time and time again, no crash diets, no guilt, no skipping celebrations. Just smart, sustainable progress.

If you want guidance on how to reverse diet, build a holiday-proof strength plan, and finally break the cycle, book a free Physical Wealth Strategy Session. Let’s make this your healthiest holiday season yet, and start building a body you love to live in.

👉 Book your free strategy session here.