The festive season arrives with its familiar charm: the laughter of family gatherings, the smell of rich foods drifting from the kitchen, the abundance of free time and celebration and the irresistible invitations to indulge just a little more than usual. Yet it is also the period most people find themselves adding unnecessary weight, often unintentionally.
The mix of excitement, reduced routine and increased portions creates the perfect environment for overeating. However, with intention and awareness, it is possible to fully enjoy the holidays without accumulating extra kilos. Staying mindful of what you eat, how you move, and how you rest can help you emerge from the season feeling healthy, confident and in control.
The first step is understanding that the festive season does not have to mean surrendering to excess. Most people gain weight during holidays not because the food is inherently bad, but because they lose the balance they maintain during the rest of the year. Days begin late, physical activity slows down, portions increase, and snacking becomes constant. To avoid this, enter the season with a plan that preserves a sense of structure. Start your mornings well. Even when schools are closed and work slows, maintaining a predictable pattern helps regulate your appetite. A nutritious breakfast such as fruits, yoghurt, eggs, oats, or whole-grain options reduces the cravings that push you toward unhealthy snacking later.
Portion control remains one of the most powerful strategies. You can enjoy the special foods of the season without piling your plate. Before serving yourself, pause and ask: “Am I hungry or just excited?” Serve moderate amounts and eat slowly, allowing your body to register fullness. With slower eating, the pleasure of food increases while the risk of overeating decreases. When visiting family or attending gatherings, aim to fill half your plate with vegetables or salads, a quarter with proteins, and the rest with starch. This simple visual guide prevents overloading while still letting you taste everything you love.
Another smart approach is avoiding the “all-or-nothing” mindset. The belief that “it’s the holidays, so anything goes” often leads to unnecessary guilt and rebound overeating. Instead, embrace flexibility. You can enjoy nyama choma, chapati, pilau, cake, or juice without turning it into a daily habit. If you know you will be attending a party in the evening, eat lighter during the day—more fruits, water, and vegetables—to balance out the meal. The goal is not denial, but moderation.
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Staying active is equally important. During the holidays, the temptation to sit, talk, scroll through social media, or watch movies for hours is high. This inactivity contributes significantly to weight gain. The simple solution is to move more. You do not need complex gym routines; even simple walks make a huge difference. A thirty-minute walk each day boosts metabolism, improves mood, and helps burn extra calories from holiday meals. If you are with your family, make movement a group activity—play outdoor games with children, take evening strolls with your spouse, join your neighbours in friendly matches, dance during celebrations, or help with chores that keep your body busy. Movement does not require strict planning; it simply requires intention.
Hydration is another silent but powerful tool for weight control. During the holidays, sugary drinks such as soda, packaged juices, and energy drinks become more common. These beverages add many calories without providing fullness. Choosing water most of the time protects you from unnecessary weight gain. Drinking water before meals also helps control how much you eat. Whenever possible, carry a bottle or set reminders to hydrate throughout the day. If you enjoy flavour, add slices of lemon, cucumber, or mint for a refreshing twist without added sugar.
Sleep patterns also influence weight. The festive season often disturbs normal sleep routines because of late-night events, visitors, or travel. Poor sleep increases cravings for sugary and fatty foods while reducing energy levels and motivation to exercise. Aim for consistent sleep by winding down early on most nights. Even if you sleep late occasionally, balance it out by avoiding long daytime naps that disrupt the next night’s rest. Proper sleep supports your metabolism, reduces stress hormones, and keeps appetite stable.
Another key practice is mindful eating, which involves paying attention to what you eat and why. Festivals are emotional periods filled with joy, nostalgia, and sometimes stress. Emotional eating—using food for comfort or celebration—can lead to overeating without even noticing. Practice awareness by checking in with your body before reaching for food. Ask yourself whether you are truly hungry or simply responding to emotions or boredom. When eating, minimise distractions such as phone scrolling or TV. This helps you enjoy the flavours, feel satisfied faster, and avoid unnecessary second servings.
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To stay in control, it is also helpful to create an environment that supports healthy choices. At home, keep healthier snacks available—nuts, fruits, yoghurt, popcorn, or vegetables—so that you are not tempted by sugary or fried alternatives every time you feel hungry. If you are hosting, prepare a balanced mix of foods, not just heavy festive dishes. When attending gatherings, position yourself away from the snack table to prevent mindless nibbling. Small environment adjustments go a long way.
Self-discipline becomes easier when shared with others. Encourage your spouse or children to join you in maintaining healthy habits. Make it a family goal to enjoy the season without adding weight, turning it into a fun challenge rather than a burden. When everyone is united in the effort, it becomes easier to make sensible choices. Celebrate small wins together, like completing a walk or choosing healthier snacks during movie nights.
Finally, treat yourself with kindness and balance. If you happen to overeat at one meal, avoid the guilt trap. Compensate with lighter meals, more water, and a bit more movement the next day. The key is consistency, not perfection. Enjoying the festive season does not mean sacrificing your well-being. It means approaching each day with awareness, making conscious choices, and valuing your health as much as you value celebration.
When the festive season is over, you want to look back with satisfaction—not just because you enjoyed beautiful moments with loved ones, but also because you maintained control over your health. By staying mindful, active and intentional, you can celebrate fully while keeping your weight stable, your energy high, and your confidence intact.
By Ashford Kimani
Ashford teaches English and Literature in Gatundu North Sub-county and serves as Dean of Studies.
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