What is the 50% rule a trainer says is key to preventing holiday weight

People often think personal trainers are quiet during the holidays, but many still reach out for advice between Thanksgiving and New Year’s Day. The holiday season is the hardest time for people trying to prevent weight gain and stay healthy. A personal trainer with almost 20 years of experience teaches clients the “50% rule” to help manage holiday habits.

What is the 50% rule

The 50% rule means putting in only 50% of the effort toward your goal—basically, cutting your goal in half, as cited in the report by TODAY.com. The trainer has used the 50% rule personally for years and found it very effective, so they now teach it to private clients. Example: A client had a goal of walking 10,000 steps daily but felt like a “failure” after Thanksgiving.


The trainer asked if she would feel good hitting 50% of that goal—5,000 steps. She said she would be “ecstatic.” They set her holiday step goal at 5,000 steps, and she exceeded it every time, keeping her motivated. The client ended up having her healthiest holiday season because small successes encouraged other healthy habits.

Using 50% rule for food, workouts, and drinks

The 50% rule also applies to holiday treats and drinks to prevent overindulgence. Common unrealistic rule: “I won’t eat any dessert at holiday parties.” The 50% rule suggests eating half the desserts you normally would, as per the report by TODAY.com. The trainer personally uses this by breaking a cookie in half, enjoying it, and moving on.

Another common belief: “If I don’t have 30 minutes for a workout, it’s not worth it.” The 50% rule changes this to doing 15 minutes instead of skipping. Doing half a workout still gives mental benefits like endorphins and a sense of accomplishment. Holiday cocktails often lead people to overdrink, thinking they will “start over” in January. The 50% rule helps reduce alcohol intake.

The trainer estimates drinks ahead of time and aims for half—like 1.5 glasses instead of 3—so mornings aren’t sluggish or hungover. Using the 50% rule makes people more aware of their choices and helps them enjoy holidays while staying healthy and energized. The trainer shares more strategies for holiday health in guides like the 7-Day Holiday Helper Series and the 31-Day Holiday HIIT Challenge.

FAQs

Q1. What is the 50% rule for preventing holiday weight gain?

The 50% rule means doing half the effort toward your health goals, like walking half the steps or eating half the dessert, to stay motivated and avoid overindulging.

Q2. How can the 50% rule help with holiday treats and drinks?

It helps you enjoy foods and drinks in smaller amounts, like half a cookie or half the usual drinks, so you can have fun without feeling guilty or sluggish.