How To Enjoy Halloween Treats Without the Weight Gain: Simple Strategies for Women Over 40

We’re fast approaching the official start of the holiday season… Halloween! A time filled with ghosts, goblins, and, of course, little ones knocking on our doors for candy.

Now, my Aunt Flo always says that Halloween marks the starting line for that dreaded holiday weight gain. It’s the time of year where things tend to spiral—from Halloween candy straight through Thanksgiving feasts and holiday parties. She’s never been a fan of candy and swears by the old saying, “An apple a day keeps the doctor away.” Actually, Aunt Flo doesn’t believe in giving out candy at all! She’s more likely to hand out pencils, raisins, or maybe even an apple. If you trick-or-treated as a kid, you probably remember that house and avoided it!

And while I completely respect Aunt Flo’s commitment to health, I believe Halloween can still be enjoyed—even with some candy involved—without derailing our weight loss journey. Instead of avoiding the treats altogether, what if we manage the candy before it manages us?

Here’s the thing: it’s not the candy itself that causes us to struggle. It’s the stress, guilt, and the “all-or-nothing” thinking that gets in our way. We often worry so much about the candy that we forget to enjoy it. And let's be real—Halloween candy can be a fun part of the tradition, especially when we approach it mindfully and with a plan.

So how do we survive Halloween and stay on course with our weight loss goals?

• The Three P’s - Permission, Portion Control and Planning

If we don’t give ourselves permission to enjoy a treat, we end up feeling deprived, which can lead to overeating later. By allowing ourselves to enjoy a favorite candy (or two!), we take the power away from the food. It’s just candy. It’s not going to derail our progress unless we let it.

However, giving ourselves permission doesn't mean having free rein over the entire candy stash. It means choosing one or two small, portioned-out treats that we genuinely enjoy. When we make a mindful decision we avoid the guilt of overeating while still allowing ourselves to participate in the fun. This balance helps keep things in check without feeling restrictive. Instead of eating mindlessly, decide which treats are really worth it. Maybe it’s that favorite chocolate bar we’ve loved since childhood, or a serving of something seasonal like candy corn.

The ideal time to have our treats is after a balanced meal that includes protein, fiber, and healthy fat, which helps keep our blood sugar steady and prevents sugar cravings from spiraling out of control. This will keep us from diving into that candy bowl. This balance helps keep things in check without feeling restrictive.

• Avoid the "I Blew It" Trap

We’ve all been there—grabbing a handful of candy...guilt starts creeping in and then the thinking “Well, I already blew it, might as well keep going.” But here’s the truth: a few pieces of candy won’t ruin our weight loss efforts. It’s the ongoing pattern of giving up and going overboard that gets in the way. Instead of thinking "I blew it," remind yourself that enjoying a treat is part of life and it doesn’t mean you’ve failed. Trust your body, savor your treat, and move on.

• Mindful Eating

Sit down with your candy (yes, actually sit!) and take the time to enjoy it. Don’t eat straight from the bowl while watching TV or standing by the door handing out treats. By savoring the flavors and textures of the candy, we’ll find that we’re more satisfied with less. It’s all about being present in the moment rather than eating on autopilot.

• Keep the Big Picture in Mind

One day of enjoying Halloween candy won’t cause weight gain. It’s the habits we form over time that matter most. Allow yourself to enjoy the holiday while keeping your goals in perspective. You can have a few pieces of candy and still stay on track with your weight loss journey.

So, this Halloween, take a page out of Aunt Flo’s book and be mindful of your health—but also remember that it’s okay to enjoy a few treats. After all, the goal is balance, not perfection. The more you practice mindful eating and portion control, the more control you’ll feel around food, and the less power it will have over you.

Ready to take control and stay on track through the holiday season? Let’s chat! Schedule your complimentary “Thriving Over 40: Weight Loss Breakthrough Session”” today, and we’ll create a plan that helps you navigate not only Halloween but the entire holiday season with confidence.

And remember, You've got this!