Stop Holiday Weight Gain: Football Season Tailgate Survival Guide

Prevent holiday weight gain during football season and tailgate parties with expert strategies. Learn how to manage high-calorie social eating, control alcohol intake, and use mindful tactics to stay on track all season long. For more information, contact us or request an appointment online. We are conveniently located at 8233 Fredericksburg Rd, San Antonio, TX 78229.

How Do I Not Gain Weight During Football Season, Tailgate Parties, and Celebrations?

Great question! I love football season! Football season and its festive atmosphere can be a minefield for anyone trying to maintain their weight. To prevent weight gain during football season, tailgate parties, and celebratory events—periods often marked by high-calorie foods, alcohol, and sedentary behavior—an evidence-based approach requires integrating behavioral, nutritional, and environmental strategies. Below is a synthesis of peer-reviewed literature that outlines effective interventions and considerations.

Evidence-Based Strategies to Prevent Weight Gain During Festive Sporting Seasons

Self-Monitoring and Behavioral Interventions

Regular self-weighing, food journaling, and goal setting have been shown to mitigate weight gain during celebratory periods.
A randomized controlled trial published in The BMJ found that participants who engaged in daily self-weighing and received behavioral guidance gained significantly less weight over the holiday season compared to controls.
These strategies enhance cognitive restraint and promote mindful eating, reducing impulsive consumption.

Reference: McManus, K. D. et al. (2019). Yes, you can avoid weight gain over the holidays! Harvard Health Publishing.

Environmental and Social Cue Management

Exposure to food cues—such as the sight and smell of calorie-dense foods—can trigger overeating. Managing these cues by limiting proximity to food tables, using smaller plates, and avoiding buffet-style setups can reduce intake.
Zorbas et al. (2020) conducted a systematic review and found that festive periods significantly increase body weight (mean gain of 0.7 kg), largely due to environmental triggers and social norms around indulgence.

Reference: Zorbas, C. et al. (2020). The Relationship Between Feasting Periods and Weight Gain: A Systematic Scoping Review. Current Obesity Reports, 9(1), 39–62.

Physical Activity Integration

Incorporating moderate-to-vigorous physical activity before or after events can offset caloric excess. Even short bouts of walking or active games during tailgates can help.
A study in Obesity Reviews emphasized that physical activity is a critical buffer against seasonal weight gain, especially when combined with dietary restraint.

Reference: Haby, M. et al. (2017). Effect of the Holiday Season on Weight Gain: A Narrative Review. Journal of Obesity.

Intermittent Fasting and Time-Restricted Eating

Emerging evidence supports intermittent fasting (e.g., 16:8 time-restricted eating) as a feasible strategy during celebratory seasons.
These approaches help regulate insulin sensitivity and reduce overall caloric intake without requiring strict food avoidance.
Intervention studies reviewed by Zorbas et al. (2020) found intermittent fasting effective in preventing weight gain during festive periods.

Reference: Waqa, G. et al. (2020). The Relationship Between Feasting Periods and Weight Gain. Current Obesity Reports.

Alcohol Moderation and Smart Substitutions

Alcohol contributes significantly to caloric intake and impairs dietary restraint. Choosing low-calorie beverages, alternating with water, and setting drink limits are effective.
A study in Appetite found that alcohol consumption during social events increases energy intake by up to 30% due to lowered inhibition and increased snacking.

Reference: Lamture, Y. (2021). Impact of Festivals on Weight Gain. Journal of Pharmaceutical Research International.

Summary of Key Recommendations

Strategy	Evidence Level	Practical Tip

Self-monitoring	High	Weigh yourself daily during the season
Cue management	Moderate	Use smaller plates, avoid food tables
Physical activity	High	Walk before/after games
Intermittent fasting	Emerging	Try 16:8 eating windows
Alcohol moderation	High	Limit to 1–2 drinks, hydrate often

Common Pitfalls That Lead to Weight Gain During Football Season

Mindless Eating During Games

Watching games while snacking leads to unconscious overeating. You’re focused on the screen, not your plate.
Studies show that distracted eating can increase calorie intake by up to 25%.

Avoid it: Eat before the game or during halftime. Use smaller plates and portion out snacks instead of grazing from large bowls.

Reference: Medical Daily. (2014). Unexplained weight gain? Why NFL fans gain about 10 pounds over the course of the football season. MedicalDaily.com.

Overindulgence in Alcohol

Alcohol lowers inhibitions and increases appetite, especially for salty and fatty foods.
Light beer still packs calories, and cocktails can be deceptively high in sugar.

Avoid it: Alternate alcoholic drinks with water or flavored seltzer. Set a drink limit before the party starts.

Lack of Physical Activity

Football season coincides with colder weather and more screen time, reducing overall movement.
Sedentary behavior is a major contributor to seasonal weight gain.

Avoid it: Schedule short walks before or after games. Even 15 minutes of movement can help offset indulgences.

Emotional Eating

Fans often eat out of stress, boredom, or celebration—especially when their team wins or loses.
Emotional eating is linked to higher calorie intake and poor food choices.

Avoid it: Recognize emotional triggers and redirect with non-food rewards (e.g., calling a friend, journaling, or stepping outside).

Social Pressure and Food Norms

Tailgates and watch parties often normalize overeating and indulgence.
Peer influence can lead to eating more than intended, especially when surrounded by high-calorie options.

Avoid it: Bring a healthy dish to share. Set boundaries and stick to your personal goals without guilt.

Pro Tip: Awareness Is Your Best Defense

The average football fan gains up to 10 pounds during the season due to these combined factors. But with a little planning and mindfulness, you can enjoy the festivities without becoming a statistic.

Fans of losing teams consumed more saturated fat and calories the day after a loss, especially in cities with highly committed fan bases.
The effect was strongest when the loss was narrow or the teams were evenly matched.

Reference: Medical Daily. (2014). Unexplained weight gain? Why NFL fans gain about 10 pounds over the course of the football season. MedicalDaily.com.

Reference: Cornil, Y., & Chandon, P. (2013). From fan to fat? Vicarious losing increases unhealthy eating, but self-affirmation is an effective remedy. Psychological Science, 24(10), 1936–1946.

Game Day Survival Guide & Checklist

Stay on track while enjoying the fun

Pre-Game Prep

[ ] Eat a balanced meal before the event
Include lean protein, fiber, and healthy fats to curb cravings.
[ ] Hydrate well
Drink at least 16–20 oz of water before arriving.
[ ] Set your intentions
Decide how many drinks/snacks you’ll have and stick to it.
[ ] Pack smart snacks
Bring veggie sticks and hummus, protein bars, or cheese and meat tray.
[ ] Dress for movement
Wear comfortable clothes and shoes to encourage activity.

Tailgate & Party Tactics

[ ] Survey the food before diving in
Choose your favorites and skip the rest.
[ ] Use a small plate
Helps control portions and prevents mindless eating.
[ ] Alternate alcohol with water
Stay hydrated and reduce empty calories.
[ ] Avoid grazing
Sit down to eat and avoid hovering near the food table.
[ ] Engage socially, not just with food
Focus on conversations and the game, not just snacking.

Stay Active

[ ] Take a walk before or after the game
Even 15–20 minutes helps balance calorie intake.
[ ] Join or start a game of catch or cornhole
Keep your body moving while having fun.
[ ] Stretch during halftime
Boost circulation and reduce stiffness.

Mindset & Recovery

[ ] Practice mindful eating
Slow down, savor each bite, and listen to hunger cues.
[ ] Don’t skip meals to “save calories”
Leads to overeating later—stay consistent.
[ ] Forgive slip-ups
One indulgent moment doesn’t ruin your progress.
[ ] Plan your next healthy meal
Get back on track with a nutritious breakfast or lunch.

Bonus Tips

[ ] Bring a healthy dish to share
Control at least one option on the table.
[ ] Track your choices
Use a food journal or app to stay accountable.
[ ] Celebrate wins without food
Try music, dancing, or a victory walk instead.

Conclusion

Maintaining your fitness during the festive football season is entirely achievable. By implementing strategies such as self-monitoring, managing environmental cues, engaging in physical activity, and practicing intermittent fasting, you can effectively manage your weight. Our practical tips also help you steer clear of common pitfalls like mindless eating and excessive alcohol consumption. With a thoughtful approach, you can fully enjoy the celebrations while keeping your health goals on track. For more personalized support, visit our weight loss clinic in San Antonio for expert guidance and resources. For more information, contact us or request an appointment online. We are conveniently located at 8233 Fredericksburg Rd, San Antonio, TX 78229.