How to Avoid Weight Gain on Holidays: Practical Tips to Stay Healthy and Happy
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How to Prevent Weight Gain During Holidays
Why Do We Gain Weight on Vacation?
Top Holiday Fitness Tips to Stay Active
Smart Strategies for Healthy Eating for the Holidays
Managing Alcohol: Does Alcohol Make You Gain Weight?
How to Lose Holiday Weight Without Extreme Diets
The Latest Statistics on Holiday Weight Gain in New Zealand
Quick Tips to Avoid Gaining Weight on Vacation
Additional Tips for a Healthy Holiday Meal
Final Thoughts: Staying Healthy During Holidays
The holiday season is a time of celebration, but it can also bring challenges when it comes to maintaining your health, fitness, and wellbeing. Stephanie Rumble, founder of Bright Red and host of The Style for Life podcast, shares her top strategies for managing weight gain holidays and staying on track without missing out on the joy of time away. This guide is designed to help you enjoy your break while maintaining your wellbeing—without feeling deprived or overwhelmed.
How to Prevent Weight Gain During Holidays
It's a common concern: the average weight gain over holidays is typically between 500 grams and 1.5 kilograms. While this may seem minor, these kilos can accumulate over time if left unchecked. This pattern of weight gain during holidays is well-documented, is so widespread that studies frequently cite statistics on holiday weight gain as a genuine public health issue.
For those wanting deeper support on creating sustainable healthy habits beyond the holiday period, Stephanie Rumble's Accountability Coaching offers personalised guidance to help you stay on track for the long term.
Why Do We Gain Weight on Vacation?
Several factors contribute to gaining weight on vacation or during breaks away:
Increased social events
Larger, richer meals
More alcohol consumption
Less physical activity
The good news is that it doesn’t have to be inevitable. With a few smart strategies, you can prevent holiday weight gain while still having fun and connecting with others.
Top Holiday Fitness Tips to Stay Active
One of the most effective ways to manage holiday weight gain is to stay physically active. Exercise not only helps control weight but also lifts your mood and energy levels—both essential when you're navigating the busyness of holidays.
“Small efforts every day can make a big difference.” ~ Stephanie Rumble
Here are some practical holiday fitness tips to help you stay on track:
Walk as often as you can and look for opportunities to stay active
Plan movement before meals
Pack your workout gear when travelling
Schedule activity into your holiday calendar
Even gentle movement can help you avoid the discomfort of holiday weight gain and a fat belly that often comes from prolonged inactivity and overindulgence. The key is consistency, not perfection. Small efforts add up and help you feel better physically and mentally.
Smart Strategies for Healthy Eating for the Holidays
Gatherings often centre around food, but you can savour these occasions without derailing your wellness goals. Adopting a healthy holiday eating mindset allows you to find balance between enjoyment and nourishment.
To practice healthy eating for the holidays, try the following:
Plan your meals in advance to avoid last-minute unhealthy choices
Opt for lighter breakfasts if you know you'll be dining out later
Use the 80/20 rule: 80% healthy, 20% treats
Choose quality treats you truly enjoy over mindless snacking
Festive meals don’t have to mean excess. A thoughtful approach allows you to enjoy your favourite foods without the regret. A healthy holiday meal can still be delicious and celebratory. For those looking to build more confidence around food and lifestyle, Bright Red's Workshops provide practical strategies for lasting wellbeing.
“Festive meals don’t have to mean excess.” ~ Stephanie Rumble
Managing Alcohol: Does Alcohol Make You Gain Weight?
Many people ask: does alcohol make you gain weight? The answer is often yes—especially when combined with rich meals and lower activity levels. Alcohol is calorie-dense and can easily undermine your wellness efforts.
Stephanie highlights these key points:
Two standard drinks carry the same calories as a full meal
Alcohol lowers your inhibitions, leading to overeating
Hydration is essential to counteract the dehydrating effects of alcohol
For those concerned about alcohol and weight loss, moderation is the best strategy. Enjoy your favourite drinks, but keep an eye on portions and pacing.
How to Lose Holiday Weight Without Extreme Diets
If you find yourself carrying extra weight after your time away, don't panic. There are sustainable ways to lose holiday weight without falling into the trap of restrictive diets.
Stephanie recommends:
Resuming regular exercise routines
Returning to mindful, balanced eating
Avoiding crash diets—small, steady changes work best
Prioritising adequate sleep to support metabolic health
The best approach is to focus on long-term wellbeing. If you’re looking for inspiration to reignite your wellness journey, Stephanie's Speaking Engagements offer expert insights to motivate positive change.
The Latest Statistics on Holiday Weight Gain in New Zealand
Understanding the numbers can help you stay focused and motivated. Here are some key statistics on holiday weight gain in New Zealand:
About one in three adult New Zealanders (over the age of 15) is classified as obese (BMI over 30) (Ministry of Health, NZ).
34.5% of adult women and 33.4% of adult men in New Zealand live with obesity, with rates higher than the regional average for both genders (Global Nutrition Report).
The adult obesity rate in New Zealand has tripled, rising from 10% in 1977 to 30% by the period 2011–2013 (Ministry of Health - New Zealand Health Survey).
Being aware of these figures can help you plan mindfully and take practical steps to maintain your health.
Quick Tips to Avoid Gaining Weight on Vacation
Holidays are meant for relaxation, but they can also lead to gaining weight on vacation if you’re not mindful. Here’s how to balance enjoyment and health:
“A holiday doesn’t have to be a holiday from your health.” ~ Stephanie Rumble
Eat mindfully, especially at buffets—choose smaller portions
Prepare some meals yourself to avoid constant dining out
Balance indulgent meals with physical activity
Don’t skip meals in an attempt to "save calories"—this can backfire
Remember, holiday feasting can be part of the experience, but moderation and planning help you return home feeling refreshed, not sluggish.
Additional Tips for a Healthy Holiday Meal
A healthy holiday meal doesn’t mean missing out. These strategies help you enjoy your food while maintaining your balance:
Fill half your plate with vegetables and fresh salads
Choose lean proteins like turkey, fish, or plant-based options
Limit heavy sauces and dressings
Serve smaller portions to avoid overindulgence
Maintaining balance doesn't have to feel restrictive. If you’re ready to take control of your wellness journey, our tailored Education Programs provide valuable knowledge for lasting change.
Final Thoughts: Staying Healthy During Holidays
Holidays are ultimately about connection, relaxation, and joy—not just endless indulgence. By keeping your wellbeing front of mind and applying these practical tips, you can avoid unnecessary holiday weight gain and enter the new season feeling your best.
With expert guidance from Stephanie Rumble and Bright Red's Accountability Coaching, you can build habits that support both your physical and mental wellbeing—long after the holiday ends.
For those seeking a style refresh alongside their wellness goals, Stephanie's Styling Services offer the perfect way to step into the new season with confidence—inside and out.
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Frequently Asked Questions
What is the average weight gain during holidays?
The average weight gain during holidays is typically between 500 grams and 1.5 kilograms. While this might not sound like much, it can add up over time if healthy habits aren’t maintained. The key is to stay mindful of your choices without feeling like you have to restrict yourself completely.
By planning ahead and maintaining some of your regular routines, you can enjoy the festive season without unwanted weight gain.
How can I stay active during the holidays?
Staying active during the holidays doesn’t require intense workouts. Simple activities like walking, stretching, or even a light jog can make a big difference. The goal is to keep moving regularly, even if your schedule is packed with social events.
Planning your activity in the morning or before meals can help you stay consistent. Small efforts every day can help prevent holiday weight gain.
What are some practical tips for healthy eating during the holidays?
A helpful approach is to plan meals in advance and aim for balance rather than perfection. Fill half your plate with vegetables, choose lean proteins, and limit heavy sauces and extras.
Allow yourself to enjoy treats in moderation using the 80/20 rule: eat well most of the time and allow space for occasional indulgence. Bright Red’s Workshops can help you develop long-term healthy eating habits.
Does alcohol really contribute to holiday weight gain?
Yes, alcohol can contribute significantly to holiday weight gain. Just two standard drinks can equal the calories of a full meal. Alcohol also tends to lower inhibitions, leading to overeating or poor food choices.
Limiting intake and staying hydrated can help you manage this without missing out on festive fun.
How can I lose holiday weight without extreme dieting?
The best way to lose holiday weight is by returning to your usual healthy routines: balanced meals, regular movement, and plenty of rest. Avoid crash diets, which can do more harm than good.
For extra support and accountability, consider Stephanie Rumble’s Accountability Coaching, which focuses on long-term lifestyle changes, not quick fixes.
How do I avoid gaining weight while on vacation?
To avoid gaining weight on vacation, aim to stay active, make thoughtful food choices, and avoid skipping meals. Packing snacks, preparing some of your own meals, or choosing healthier options when dining out can make a big difference.
The idea isn’t to be perfect—it’s to create balance so that you can enjoy your break without overdoing it.
How can I manage social events without overindulging?
Before attending social events, it helps to plan what and how much you’ll eat or drink. You can review the menu in advance or decide to eat a light meal beforehand to avoid arriving hungry.
Focus on the social connection rather than just the food, and try to keep portions moderate. Saying no when you need to is also perfectly okay.
What should I do if I feel guilty about holiday eating?
First, it’s important to remember that one day or one event won’t derail your progress. Guilt around food can actually create a negative cycle that’s unhelpful in the long run.
Refocusing on your usual healthy habits and treating yourself with kindness is far more effective. If you’d like support in creating a more balanced relationship with food, Bright Red's Coaching services can help.
How can I make holiday meals healthier without missing out?
Small adjustments can make a big difference: include more vegetables, serve smaller portions, and choose lighter versions of your favourite dishes. Swapping creamy sauces for herbs or olive oil, or baking instead of frying, can cut down on excess calories without sacrificing flavour.
It’s also helpful to slow down when eating, allowing you to savour each bite and recognise fullness sooner.
Is it realistic to maintain my weight over the holidays?
Yes, maintaining your weight over the holidays is a realistic goal. It’s often more achievable than aiming for weight loss during this busy time. By staying active, eating mindfully, and managing alcohol intake, you can prevent unwanted holiday weight gain.
Having accountability or support can also help you stay on track—consider Stephanie Rumble’s Accountability Coaching for professional guidance.
