Holiday Health Challenge: 2-3 lbs Gain per Season

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  Published in Health and Fitness on Saturday, November 29th 2025 at 18:25 GMT by WBAL-TV
      Locale: UNITED STATES

Health and the Holidays: How a Local Fitness Expert Helps You Stay on Track
(A comprehensive summary of the WBAL-TV article, “Health and the Holidays – Fitness Expert Shares His Advice,” published March 12, 2025)

The holidays are a time of joy, family gatherings, and—unfortunately—extra calories. WBAL-TV’s recent feature dives into the science of holiday weight gain, offers practical strategies to keep the scale from tipping, and interviews a seasoned fitness professional who has seen firsthand how people can stay healthy without giving up the holiday spirit. Below is a detailed overview of the article’s key points, including insights gleaned from the sources linked within the story.

1. Why the Holidays Are a Challenge for Your Health Goals

The article opens with a succinct snapshot of the problem: “Between Thanksgiving, Christmas, and the New Year’s celebrations, many Americans gain an average of 2–3 lbs.” This statistic, pulled from a 2023 CDC report on seasonal weight trends (link to CDC holiday weight‑gain page), highlights the cumulative effect of celebratory eating, sedentary downtime, and increased alcohol consumption.

A side‑note in the piece references a 2021 study from the Harvard T.H. Chan School of Public Health that linked holiday binge‑eating to later‑year metabolic dysregulation. The article’s author underscores that these gains are largely preventable with a few intentional habits.

2. Meet the Expert: Dr. Mark Harris, Certified Personal Trainer & Nutritionist

Central to the story is Dr. Mark Harris of the Baltimore Community Fitness Center (link to fitness center website). Harris, who holds both a Certified Strength & Conditioning Specialist (CSCS) and a Registered Dietitian (RD) credential, has coached over 4,000 clients in the Baltimore area, many of whom struggle with holiday overindulgence.

In the article, Harris is quoted as saying, “The holidays are an emotional rollercoaster. When we’re excited, our appetite goes up—so it’s crucial to set small, realistic goals that keep us moving.” His approach blends exercise, nutrition, and psychology, making his advice especially relatable to the typical holiday attendee.

3. Harris’s Four‑Step Holiday Health Blueprint

A. Prioritize Physical Activity

Harris stresses that you don’t need a gym membership to stay active. “Walk after dinner, do a 10‑minute body‑weight circuit in your living room, or use the stairs instead of the elevator,” he says. The article includes a quick link to a YouTube playlist of “Holiday Home Workouts” (link to playlist) that takes just 5–10 minutes.

He also highlights the importance of consistency. “If you miss a day, don't think of it as a failure. Instead, treat it as a reminder to keep going the next day.” Harris’s philosophy is grounded in the “habit‑loop” model—cue, routine, reward—ensuring that movement becomes a default response during holiday gatherings.

B. Mindful Eating Strategies

The article outlines Harris’s “Plate‑Method” to curb overeating. He recommends filling half of the plate with vegetables, one quarter with lean protein, and the remaining quarter with complex carbs. The link to a Nutrition.org article on balanced meals provides readers with visual guides.

Additionally, Harris advises readers to drink water before meals and to slow down by chewing each bite at least 20 times. These tactics, supported by research from the American Journal of Clinical Nutrition (link to study), help prevent the automatic consumption of excess calories.

C. Smart Alcohol Choices

Harris acknowledges that holiday celebrations often involve drinks. He points out that “a standard drink contains 150–200 calories,” and that binge‑drinking can sabotage your weight‑loss efforts. The article offers a link to the CDC’s Alcohol and Public Health page, which includes a calculator to estimate daily calorie intake from drinks.

D. Sleep & Stress Management

The author devotes a paragraph to the often‑overlooked role of sleep and stress. Harris explains that sleep deprivation leads to increased ghrelin (hunger hormone) and decreased leptin (satiety hormone). He suggests a bedtime routine of at least 7–8 hours of sleep, even amid holiday festivities. The article links to the National Sleep Foundation’s holiday sleep‑tips guide, providing actionable steps like turning off screens an hour before bed.

4. Real‑World Tips from Harris’s Client Success Stories

The article includes a short “Success Spotlight” featuring Emma, a 32‑year‑old teacher who lost 4 lbs in the first month of the holidays by simply adding a 15‑minute walk after lunch and swapping out a sugary dessert for a fruit‑based option. Emma cites Harris’s “Mindful Snack” technique—where you pick a snack that satisfies both taste and satiety—as the game‑changer.

Another snippet highlights Tom, a retired accountant who used a “Holiday Activity Log” (link to printable PDF in the article) to track his daily movement and found that it helped him remain accountable when family dinners stretched into the evening.

5. Additional Resources Featured in the Article

• Healthy Holiday Recipes: A link to Food Network’s “Holiday Meal Prep” series provides portion‑controlled recipes that align with Harris’s plate‑method.
• Mindfulness Meditation Apps: The article recommends Insight Timer (link) for a quick 5‑minute guided meditation to manage holiday stress.
• Community Support: Harris encourages joining local fitness groups. The article lists the Baltimore Fitness Meetup (link) where attendees can find exercise buddies for the holiday season.

6. Takeaway: Small, Consistent Actions Beat Big, Sporadic Efforts

The article’s conclusion underscores a recurring theme from Harris’s coaching: “It’s not about the big, perfect move; it’s about the little, daily decisions that accumulate.” By combining modest exercise, mindful eating, careful alcohol consumption, and sufficient sleep, readers can maintain their health without sacrificing the joys of the holiday season.

Final Thoughts

WBAL-TV’s feature offers a balanced, evidence‑based look at holiday health, blending public health data with personal expertise from Dr. Mark Harris. It equips viewers with practical strategies that fit into any holiday schedule, ensuring that the spirit of celebration does not come at the cost of well‑being. Whether you’re a seasoned athlete or someone who rarely steps onto a treadmill, the article’s holistic approach can help you stay on track, enjoy the festivities, and head into the new year feeling both physically and mentally refreshed.