Here are some simple strategies for women over 40 to stay fit during Christmas.
It’s that time of year again—Christmas lights, festive parties, and, of course, plenty of indulgent treats! For many women, especially those over 40, staying fit at Christmas can seem like a near-impossible task.
With chocolate, mince pies, and mulled wine at every turn, it’s easy to see how weight can creep on. But don’t worry—there are simple, effective strategies that can help you stay on track while still enjoying the festive season.
So, how do you stay healthy in the Christmas season? The good news is, it’s totally possible to maintain your fitness and even avoid weight gain, without sacrificing the fun and festivities. Below, we’ll cover 7 proven strategies to help you stay fit at Christmas and get a jump-start on your health goals.
When Do People Gain the Most Weight?
It’s no surprise that the holiday season is when many people gain weight. Studies show that the weeks between the beginning of December and New Year’s are the most common time for weight gain, with the average person putting on 1-2 pounds.
While this may not seem like much, these pounds tend to accumulate year after year, leading to unwanted weight gain over time.
That’s why it’s so important to take control during the festive season and follow the strategies outlined below to stay fit at Christmas. By being mindful of your choices and staying active, you can start the new year feeling great, rather than regretting the extra pounds.
1. Realise It’s Possible to Stay Fit at Christmas
One of the most common problems people face during the festive season is thinking it’s impossible to stay on track. After all, when faced with constant food temptations at parties and family gatherings, many just give up and indulge throughout the entire season.
But here’s the reality: Christmas is just a few days out of the whole month. When you take a closer look, you’ll see that there’s plenty of opportunity to make healthier choices. Let’s say you have five big social events lined up during December.
That’s 5 meals or occasions out of around 90 for the month. That’s 85 meals where you have full control—a huge opportunity to maintain (or even lose) weight during Christmas.
2. Set a Realistic Goal
Rather than trying to lose weight during Christmas, aim for a more realistic goal like maintaining your current weight. It’s far easier to maintain your weight through the festive season than to fight for a calorie deficit while surrounded by tempting treats.
Setting a goal to maintain your weight over Christmas allows you to enjoy yourself without feeling guilty or stressed. This way, when January comes around, you can focus on your fitness goals without the extra holiday pounds to lose.
3. Save the Treats for Christmas Day
It’s all too easy to start indulging in Christmas treats weeks before the big day. Supermarkets stock mince pies, chocolates, and Christmas puddings as early as October! But this habit can cause a steady creep in calories long before Christmas actually arrives.
A little indulgence here and there can quickly add up, leading to weight gain before the festive season even starts. So, you may be asking yourself, “how can I maintain my weight for Christmas?” A great tip is to save the Christmas treats until the actual holiday. This helps keep them special, while avoiding the temptation to snack on them for weeks.
4. Take Christmas Day and Boxing Day Off
Christmas and Boxing Day are just two days out of the year—so don’t stress! One of the best ways to stay fit at Christmas is to simply enjoy those two days guilt-free and get back on track afterward. Remember, it’s the weeks of indulgence, not just these two days, that lead to significant weight gain.
Allowing yourself to enjoy these days without restriction can help you feel more in control when you return to your regular healthy habits afterward.
You’ll feel less guilty and much more motivated to maintain balance in the days before and after Christmas.
5. Manage Stress and Stay Active
It’s no secret that Christmas can be stressful. From last-minute shopping to juggling family events, stress levels tend to rise during the holidays. This leads to increased cortisol levels (the stress hormone), which can make it easier to gain weight, especially around the belly.
So, if you’re questioning “how do I get in shape before Christmas, and how can I stay healthy in the Christmas season?” Luckily there are a few ways to do this. Focus on reducing stress and staying active. Physical activity, even something as simple as walking, can help manage stress and burn calories.
Try setting a daily step goal (aim for at least 5,000 steps) and add in some relaxing activities like yoga or mindfulness practices.
We’d recommend keeping a diary of what you’re grateful for throughout December – this can just be a couple of things per day. Then you can look over this when you’re feeling stressed or overwhelmed to help put things into perspective.
Practicing meditation is also a useful tool for many women over 40 and something we recommend to all our clients.
6. Stay Active in Fun Ways
It’s normal for schedules to get busier in December, which can make it harder to stick to a regular fitness routine. But that doesn’t mean you should abandon exercise completely! Instead, find ways to stay active that don’t feel like a chore.
You can make staying active part of your Christmas fun. Go for winter walks with family, have a snowball fight, or do a quick home workout while watching your favourite Christmas movie. Make it fun!
Staying fit at Christmas doesn’t have to be boring or difficult. By making movement a part of your festive routine, you’ll be burning extra calories without even thinking about it!
7. Invest in Your Fitness for the Future
If you’re serious about maintaining your weight over Christmas and beyond, one of the best things you can do is invest in your fitness. Joining a fitness program like Fit Over 40 can give you the guidance, support, and accountability you need to stay on track during the festive season and set you up for long-term success.
We’ve worked with thousands of women over 40 who’ve managed to not only stay fit at Christmas but also lose weight—without missing out on the foods they love. By following a program that understands the unique challenges of menopause, weight gain, and fitness for women in their 40s, 50s, and 60s, you’ll have the tools to thrive, even during the most indulgent time of year.
Ready To Feel Amazing At Christmas?
Download our free guide to learn how to lose weight and tone up during menopause – without extreme calorie cutting. [Download here]
Sign up for our free training on weight loss and fitness specifically for women over 40. [Sign up here]
Learn more about our Fit Over 40 Program and how it can help you drop 1-2 dress sizes in just 12 weeks. [Learn more here]