How Halloween Can Add Two Pounds of Fat to The Average Person (How to Avoid Fat Gain on Halloween)

Orange plastic halloween bucket filled and overflowing with candy

Halloween is here! Time to dress up, eat some candy, have some drinks with your friends and PARTY! Here’s the only issue: a lot of us have fitness goals we’re trying to reach or we’re trying to maintain the progress we have already began to make. Halloween is the first on the list of holidays that can creep up on us and lead to unwanted fat gain. How? Well, if you’re having drinks and eating candy (or high calorie processed food in general) that alcohol temporarily shuts down food metabolism because your body views it as a foreign invader. When this happens, the food you’re eating isn’t metabolized, and is stored as body fat. This can lead to gaining fat (2-5 lbs. in some cases) in a relatively short amount of time. Even if you’re not drinking alcohol, if you don’t have an awareness of the amount of candy you’re consuming on Halloween (and the days before and after) you could be setting yourself up for unwanted fat gain. So, what strategies can you take to avoid unwanted fat gain on Halloween?

  1. HAVE A TOUGH WORKOUT

As you all know, I am not a proponent of “beast mode” “no days off” training all of the time. BUT in order to see results from your training, you definitely have to push yourself outside of your comfort zone. And if you want to avoid fat gain, there is no better time to have a challenging training session than on Halloween! Training “hard” means that we will be training in the “glycolytic” pathway… meaning, I’m using all the carbohydrates that are already in my body as fuel. How do you do that? Train with very challenging loads on big movements like squats, deadlifts, presses and rows. You also do some higher repetition work as well. The perfect workout for Halloween would be Day 1 of Strength Basics, my 12-week training eBook.

  1. FIT IN THE CANDY (IN MODERATION)

If you have followed me for a while, read my blogs and listened to Ranges of Motion, you know that I am big on building awareness around nutrition. We do this by tracking our food intake (calories). More specifically, tracking macronutrients to ensure that we are hitting our protein, carbohydrate and fat intake daily. The two most important things to pay attention to on Halloween and the days before and after are going to be total calories, protein and fiber intake. If you want to stay on track for your fat loss goals, eating enough protein and fiber is going to be essential. These will help you to stay fuller longer and will help you recover from the hard training session you’re doing. From there, it’s all about fitting the candy into your remaining calorie intake (fat and carbs) and not going overboard. This is why I’m a big proponent of flexibility with nutrition and being able to have the freedom to plug and pull things that you enjoy into your diet in moderation.

  1. NO TRACKING, NO PROBLEM

If you’re someone who has never tracked macronutrients, or you’re not sure where to start, you can still make it through Halloween without gaining fat. There are a couple simple strategies you can implement from a nutritional perspective. Instead of eating throughout the day, take this simple approach: DON’T. Fast throughout the day, have a pre-workout meal that consists of protein/veggies and then have some candy as your post workout carb source. Really, it’s this simple. Throughout the day don’t eat tons of carbs/fat (if any at all), because you’re going to be eating a sufficient amount in just a little bit of candy. Remember, these are very calorically dense palatable foods. It is still a good idea to eat these in moderation for overall health. This is a sufficient plan for ONE HOLIDAY! This does not give you the green light to eat like this on a daily basis. Eating like this consistently can lead to a whole host of issues including food relationship issues, hormonal disfunction, poor gut health and much more. The quality of carbs and fats found in candy are sub-par. Should you never eat candy? No. Should you stress about not being able to be social on Halloween? Absolutely not. But you should build awareness around your nutrition in some way shape or form that fits your lifestyle. If you want to learn more about how I can help you do that, click here. This is key for eliminating poor food relationship, anxiousness around food and crazy cravings.

Let this Halloween be FUN and filled with laughs, candy and drinks! Don’t let your “diet” ruin your social life! If you struggle with dieting, want to learn more about nutrition for your goals and figure out how to create a plan to fit your lifestyle, click here or shoot me an email or DM on Instagramor Facebook! I’d love to help!

Read More
RSS Ranges of Motion Podcast
  • Ep. 57 Paul Clingan
    Paul is a personal trainer, yoga instructor and lululemon ambassador. Growing up an athlete, he always felt like he was healthy. He worked out, played sports, and thought that was it. The more he learned about health and fitness, the more he learned that true health is of the mind and the body. The body […]
  • Ep. 56 Q&A - Hot Yoga, Are Abs Made in the Kitchen, Tracking Applications & MORE!
    Today I answered: Thoughts on hot yoga? Have you tried it? Do you agree that abs are made in the kitchen? When working out, should I do cardio, then weights, or weights, then cardio? How do you fit in your own workouts when you're busy with clients? Do you recommend any apps for tracking food, […]
  • Ep. 55 Dr. Becky Campbell
    Download Dr. Campbell's free thyroid guide HERE.   Dr. Becky Campbell is a board-certified doctor of natural medicine who was initially introduced to functional medicine as a patient. She struggled with many of the issues her patients struggle with today, and she has made it her mission to help patients all around the world with […]
  • Ep. 54 Q&A - At Home Workouts, Kettlebell Training, Tracking Macros & MORE!
    Today I answered: Tips for effective at home workouts with dumbbells when you can't go to the gym? Why's everyone drinking celery juice? What's your favorite kettlebell swing or exercise? What's one thing you want to improve on personally and health related? Go-to healthy snacks? I don't want to track macros for the rest of […]
  • Ep. 53 Caroline Ofenstein
    Caroline is a certified nutrition coach, CrossFit L1, and personal trainer. She is the author of the Performance Nutrition Manual and specializes in helping athletes, as well as a variety of individuals, reach their peak health & fitness. She coaches clients through individualized training and nutrition programs at Boom Boom Performance, where she and the […]