How To Beat Holiday Stress and Weight Gain This Year: The Virtual Jesus Challenge

Key Takeaways 

• Over 90% of Americans gain weight during Thanksgiving and Christmas. 

• Most holiday weight gain and stress come from a combination of physiological, behavioral, and emotional overload. 

• Three simple habits are scientifically proven to reduce stress and stabilize weight. They include walking daily, getting outdoors, and spending intentional time with God. 

• The issue is not a lack of willpower. It’s a lack of structure, accountability, and rhythm, especially during the busiest season of the year. 

• The virtual Jesus challenge naturally incorporates all three habits into a daily plan so you actually enjoy the holidays and feel confident and relaxed.

Letting The Holidays Happen TO You 

Many of us notice that our bodies feel a little different during the holiday season. You know the feeling I’m talking about? Whether you notice your clothes fit a bit tighter this time of year or just catch your reflection in a window, you might secretly wish you felt more confident in your skin. Almost all of us experience this every holiday season. 

Piled on top of that insecurity, you’re dealing with school programs, late-night wrapping, church events, family drama, and a house that never stops being messy. You’re just holding on until January, when the kids go back to school, and you can return to some resemblance of routine. 

But in the middle of it, you’re running on fumes, overstimulated, discouraged, and emotionally threadbare. 🥵

You’re not imagining it.

 

More than 90% of Americans gain weight during the holidays, ranging anywhere from 1 to 15 pounds. And this isn’t just because of poor willpower. It’s a cumulative result of stress, sugar, pressure, and zero margin. 

BUT, there is good news! This year does NOT have to follow that same pattern again. 🙅 There IS a legitimate, practical path through these holiday landmines, where YOU choose the pace, YOU choose how you feel, and YOU choose how the holidays affect you! 

It is shockingly simple, consisting of only three daily habits anyone can do. And no, they don’t rob you of that wonderful Christmas food! 😉

 

These habits help you feel confident, relaxed, and in control of your holiday experience, enhancing the BEST things about this season and tossing out the things that bog you down. 

Let’s get into it! 👇 

Why Are Holiday Stress and Weight Gain So Common? 

Before we go any further, let’s clear something up: you’re NOT crazy, lazy, or undisciplined. The holidays are a perfect storm for stress, weight gain, and emotional overload. 

Let’s break down what causes it: 

1. Physiological Reasons 🧠

When your life shifts into high-intensity sixth gear, your body enters survival mode. During the holidays, this usually means you’re in survival mode for six straight weeks. Here’s what’s going on in your body at this time: 

• Stress spikes cortisol. Cortisol increases abdominal fat and cravings or emotional eating. 

• Shorter days and less sunlight lower serotonin. The lack of serotonin increases your cravings for carbs and sugar, your brain’s fastest way to boost your mood. 

In other words, the winter darkness and holiday stress make your brain desperate for energy and relief. And the holidays abundantly provide that, in the form of cookies, frosting, and peppermint mochas. 

2. Behavioral Reasons ⏰

Even if you’re a highly disciplined person, the holidays flip your normal routines upside down. 

• Social overload: school plays, church events, family gatherings, work parties 

• Zero routine: guests, late nights, travel, kids home 

• Less movement: sitting, driving, less time to work out

When you lose your normal routines, it’s very common to lose your sense of control too. And the more overstimulated you feel, the more mindless snacking offers relief and comfort. 

3. Emotional and Spiritual Reasons 🌊

This is the part most people never talk about, but every year, we all deeply feel its impact. 

• Overcommitment. You’re stretched too thin to care for yourself. 

• No quiet or solitude. You lose your spiritual anchor in the Lord. 

• Surviving until it’s over. You react to circumstances instead of responding thoughtfully. 

• Lack of grounding. You’re vulnerable to comparison and insecurity. 

If you give away all your moments of quiet with God, you’re sacrificing the VERY thing that will sustain you through this season. 

Habit #1: Daily Walking 

It may not sound exciting, but walking is one of the most underrated holiday superpowers at your disposal! 

During the holidays, your emotions go on a big rollercoaster, and your body is along for the ride whether it wants to or not. But you CAN regain that control by walking every day. 

• Benefits of walking 🚶

• Reduces belly weight without dieting. Walking targets stubborn abdominal weight and keeps your metabolism firing. 

• Boosts serotonin and dopamine. These endorphins help you feel more grounded and resilient in the face of chaos and stress. 

• Lowers cortisol. Walking interrupts the stress-induced emotional eating cycle, making you check yourself before reaching for cookies or extra pie. 

• Increases metabolism for up to 12 hours. Your body keeps burning energy long after you finish your walk! 

• Improves sleep quality. The less sleep you get, the higher your cravings and the lower your willpower to withstand them. Walking helps you rest better and, as a result, manage that weight. 

• Tip to walk more during the holidays 👣

• 20-minute walks. Even if you need to set your alarm earlier or be a few minutes late, it’s worth it to reset your mind, body, and spirit. 

• Park far. Force yourself to walk further distances as you shop for presents, groceries, and last-minute needs. As small as it sounds, any extra amount of movement contributes to your weight management and health. 

• Process emotions before reacting. If the family drama is stressing you out, excuse yourself for a short walk before you respond. 

• Stay in control. A quick walk can change your mindset from “I can’t do this” to “I can handle whatever comes up.” 

Habit #2: Get Outside Daily 

One of the simplest ways to break out of the overstimulating holiday fog is to just STEP OUTSIDE. Seriously! Fresh air and sunlight are scientifically proven to help reduce stress quickly. 

• Benefits of being outside ☀️

• Boosts serotonin and mood. Sunlight triggers serotonin production in your brain, combating holiday blues and stress. 

• Reduces cortisol levels. Time in nature lowers your stress hormones, helping you perceive the world around you with calm and confidence. 

• Increases Vitamin D. Even short exposure to sunlight supports immune function and energy levels. 

• Improves focus and cognitive function. Spending time outside helps you think more clearly, plan efficiently, and respond wisely to stressful situations. 

• Decreases heart rate and anxiety. Even just 10 minutes outside will do wonders for your mental health and capability. 

• Tips to get outside during the holidays 🌦️

• Daily walks. First thing in the morning, in the middle of the day, at dusk, or all three! Listen to worship music, pray, or just let your thoughts exist quietly as you expose yourself to fresh air. 

• Sunlight breaks. Step away from your work two or three times a day to go outside for 10 minutes. Your mood and circadian rhythm will thank you! 

• Work outside. Bring your tasks outside and let your brain and body soak up the fresh air and sun while you keep the needle moving forward. 

• Wait outside. Instead of waiting in your car, a coffee shop, or at home, stand outside while you wait to meet someone. 

Habit #3: Solitude With God 

This is the ONE thing that makes everything else fall into place. Without this, you’re just putting Band-Aids on a hemorrhaging wound. Carving out alone time with God can be HARD during this season, but it’s the only way to keep your heart fully grounded and calm. 

• Benefits of solitude with God 🧎

• Stress melts away in silence. Just two minutes of silence can lower stress more effectively than listening to relaxing music. 

• Prayer increases emotional regulation. Daily prayer teaches you to lay your burdens at the feet of Jesus, releasing them into His diligent care. 

• Meditation strengthens your physical brain. Regular prayer and time with God thickens your prefrontal cortex, the part of your brain in charge of decision-making and self-control. 

• Tips to spend time with God this season 📖

• Schedule short prayer walks or breaks. Actually put them into your calendar and hold to them like you’re showing up for an important work meeting. Turn your phone off, get outside, and slow down the outside noise for those few minutes. 

• Journal your thoughts and prayers in the morning or evening. “Dump” everything on your mind in a journal before you start the day or after everyone's in bed. Bring these thoughts and worries before the Lord before you close your journal. 

• Start a new holiday tradition. Replace a busy, hectic tradition with something that draws your heart back to the Lord. It can be starting Christmas day alone with Him, lighting a candle and reflecting as a family, or something as simple as going outside after the big meal. 

• Reconnect to your priorities. Ask God to make clear to you what matters most in this season, and let that answer guide your “yeses” and “nos.” 

The Problem With These Three Habits 

By now you’re probably thinking, “Ok, well I’ve tried ALL of this before, and I still end up snacking on peppermint bark at 10 pm in my pajamas.” 

These habits WORK, but the uncomfortable truth is that most people don’t stick with them. 😣

But the issue isn’t a lack of willpower. If willpower worked, we’d all be glowing and well-rested by now! 

No, these habits fail because of: 

❌ Lack of structure 

❌ Lack of accountability 

❌ Lack of rhythm 

The lack of each of these critical elements means that even your BEST intentions and STRONGEST disciplines get upended when the holidays spin your routine upside down. 

The Simplest Solution: The Virtual Jesus Challenge 

Thankfully, you don’t need a complex plan or a personal life coach shouting motivational quotes at you. All you need is a practical, down-to-earth roadmap you can follow during the busiest time of year. 

That’s exactly why I designed the virtual Jesus challenge! 🎉

This challenge addresses the three science-backed habits we’ve been talking about (walking, getting outside, and spending time with God) and builds them into daily, doable steps that carry you through the holidays. 

Instead of letting the holidays happen TO you, the Jesus virtual challenge helps you regain control of your own Christmas experience and make the most of it without getting sucked into the chaos. 💪

Here’s what the virtual Jesus challenge offers you every single day for 40 days: 

👟 Daily walks 

☀️ Time outside 

🧎 Built-in time alone with God 

📖 Simple, manageable reading plan 

✅ Optional daily challenges to apply your reading 

🫂 Built-in community and accountability 

Translated into Christmas language, here’s what that means for YOU: 

• You avoid the classic holiday weight gain.

• You move through December with a calm, peaceful outlook. 

• You enjoy your family instead of snapping or crashing. 

• You feel confident, even in family photos!

• You actually experience and enjoy the thrill of Advent.

• You enter January strong and centered instead of burnt out.

And best of all, this whole experience is guided FOR you. You don’t have to plan or prepare anything. All you have to do is show up, and the Lord will speak to you. 🥹

Your Holiday Experience is 100% Your Choice 

Will the holidays control YOU, as they have in years past? Or will you step up for yourself and rewrite the pattern? Will you keep yourself spiritually awake instead of numbing out till it’s over? 

This year is the year you can TRULY enjoy the magic of Christ’s coming. Join the Jesus virtual challenge below and stake your claim over your weight, your mind, and your peace. 👇

Commit To Healthy Holidays Now