How to Enjoy Christmas Without Gaining 3kg

Christmas is meant to be enjoyed and not feared. But every January we see it: the extra 2–3kg that “just appeared” over the festive season.

The good news? You don’t need to skip desserts, cancel social events, or live on salads to avoid it. You just need a few smart habits that keep you balanced while still enjoying the season.

Here’s how to enjoy Christmas without the post holiday weight gain.

1. Don’t “Save Calories” All Day

Skipping meals to prepare for a big Christmas lunch usually backfires.

You arrive starving, overeat quickly, and feel uncomfortable, often still eating more later.

Instead:

• Eat a normal breakfast with protein

• Have a light, balanced lunch if dinner is big

• Focus on consistency, not restriction

Stable blood sugar = better choices.

2. Keep Moving (But ditch the “all or nothing” mentality)

Christmas doesn’t require perfect workouts, it requires some movement.

You don’t need 60 minute sessions or 10km run, you just need to avoid going completely sedentary.

Simple wins:

• Walk after meals

• Short workouts (20–30 mins is plenty)

• Play with the kids

• Beach swims, hikes, bike rides

  
  

Movement helps digestion, mood, and keeps habits ticking over.

3. Protein Is Your Secret Weapon

Protein helps control appetite, supports muscle, and keeps you fuller for longer.

At Christmas, carbs and fats are everywhere but protein often isn’t.

Aim to include protein at:

• Breakfast (eggs, yoghurt, protein smoothie)

• Main meals

• Snacks (nuts, smoothie, turkey)

This alone can prevent mindless overeating.

4. Alcohol Awareness (Not Elimination)

Alcohol adds up quickly, not just calories, but reduced inhibition around food.

You don’t need to say no. Just be intentional.

Try this:

• Alternate alcoholic drinks with water

• Start drinking later on in the evening

• Have a alcohol free drink first (Heaps Normal Beer)

• Choose quality over quantity

• Set a loose limit before events

• Have alcohol free days between celebrations

  
  

Your liver (and waistline) will thank you.

5. One Plate Rule at Big Meals

Christmas food isn’t the problem but repeated grazing is.

Go back for seconds if you truly want to, but pause first.

A helpful strategy:

• Build one balanced plate

• Eat slowly

• Check in with hunger before returning

• Put the naughty things on there and enjoy them once

Mindful eating beats restriction every time.

6. Prioritise Sleep (It’s Underrated)

Late nights + early mornings + sugar + alcohol = increased hunger and cravings.

Poor sleep directly affects:

• Appetite hormones

• Willpower

• Fat storage

  
  

You don’t need perfect sleep, just protect it where you can.

7. Stick to ONE Anchor Habit Daily

Trying to maintain everything over Christmas is unrealistic.

Instead, choose one non negotiable habit:

• Daily walk

• Protein at breakfast

• 20 minutes of movement

• Drinking 2L of water

One habit keeps you connected to your routine and prevents the “I’ll start again in January” spiral.

8. Remember: It’s What You Do MOST of the Time

Weight gain doesn’t come from Christmas Day. It comes from weeks of small habits stacking up.

Enjoy the food. Enjoy the drinks. Enjoy the time with family. Just don’t switch your healthy habits off completely.