Weight loss during halloween

Shedding the Spooky Weight: How To Stay on Track With Weight Loss During Halloween!

11 min read


23 Oct 2023

Grab your cheat sheet

  1. Why You Need to Stay on Track with Goals
  2. How to Stay on Track
  3. Make a Plan
  4. 6 Healthy Snack Treat Ideas
  5. How to Move Your Bones at Halloween
  6. How PhenQ Can Help This Halloween

It’s that time of year again—Halloween! 

And while it might mean heading out trick or treating, carving pumpkins, and creepy outfit choicesit’s also a time of year when candy can play havoc with your weight loss goals (oh, the humanity).

But fear not…

We’re here with all the tips, tricks (the good ones), and advice on how to navigate this spooky season without derailing your progress. 

Halloween is about fun, so let’s find out how to have a healthy (and fun) spooky time while staying committed to achieving your weight loss goals.

We’re here with you every step of the way (and day).

Do you dare read on? 

Great. Let’s go!

Firstly — You’re Forgiven

Staying on track with goals during weight loss is important, especially during Halloween when the sugary treats and indulgent foods are available around every creaky corner.

But we know that slip ups happen!

Whether it’s once. Or twice. Maybe three times or more, the important thing is to get back on track and keep focused on your goals.

Be kind to yourself. You’re not a zombie! (and candies do taste darn good).

Why you need to stay on track with goals

Falling off track during the celebrations can lead to setbacks like weight gain and loss of motivation. 

As you’re probably aware, focus and commitment to goals is key to shedding those pounds and maintaining a healthy lifestyle.

But we know, the idea of ‘goals’ isn’t a very inspiring one.

It may even feel a little intimidating that there’s something you have to answer to. But that’s also where the power lies when it comes to goals with accountability.

Accountability doesn’t need to be finger-pointing and telling off, it can be discovering honest truths about yourself and your habits with food. In turn, you can become more mindful with your choices and make positive changes.

Maybe it pinpoints weaker areas you can try to grow on. And there’s a certain power with weight loss goals that makes honesty the best policy.

Because after all, we’re only kidding ourselves, right?

At the end of the day, goals are a necessary part of weight loss because how else can you measure your progress? 

Whether you’re at work or at home, having goals is a way of mapping out and organizing your intentions. And measuring how well you’re doing.

Setting goals is a really powerful tool for weight loss.

They can provide:

  • Structure
  • Direction
  • Motivation
  • Focus

And many other things specific to you.

Don’t forget. Goals are a super awesome way to boost your confidence as you’re following your own lead and achieving results all by yourself.

Let’s put it in perspective.

If you want to lose 10 pounds in three months, you can map out specific exercise routines, meal plans, and other strategies to achieve your goal.

By keeping on top of your progress, you can measure and adjust your goals. This, in turn, will result in a positive outcome for you!

Overall, goal setting is an essential component of successful weight loss.

It’s a great way to measure your progress and feel in control!

How to stay on track

Okay, so Halloween is right around the corner and you need to know how to stay on track, fast.

We’re going to help you out with a few easy-to-apply suggestions to have you feeling in control of your cravings and in the driving seat of your weight loss journey.


Focus on portion control

Portion size control

This is key!

Enjoy some Halloween treats in moderation rather than depriving yourself completely (spider candy, anyone?).

Total deprivation can lead to overindulging as your cravings hit fever pitch. You can have candies, chocolate, ice cream and pie. Whatever you want! 

You don’t need to miss out. 

But the difference is in limiting your portion sizes and being mindful of the calorie content of the treats you consume.

If you’re calorie counting, factor them in and shave off calories elsewhere!


When you’re dishing out the pumpkin pie, use a side plate for your portion and measure exactly half of what you are giving to other adults. 

Or when opening candy bags let yourself have a few before you pour them in the bowls. Once they’re in the bowls they are everyone else's’.

Prioritize healthy eating

Balance your meals and snacks during the day with nutritious, whole foods. Fill up on fruits, vegetables, lean proteins, and whole grains to ensure you are getting all the right nutrients.

This kind of food is good for you, filling, and means that if you did sneak a few candies in after your nutritional needs are met, it isn’t the end of the world (at all). Zombie apocalypse averted.


In the days before Halloween and on the day too, fill your plate with a variety of vegetables, lean proteins (such as grilled chicken or fish), and whole grains (like brown rice or quinoa) at each meal. 

This way, you will feel satisfied and less likely to overindulge in less healthy options when the time comes.

Stay active

Weave exercise into your routine, even during your Halloween festivities. Engage in physical activities like walking, dancing, or playing spooky games to stay active.


If you're attending a Halloween party, suggest activities that involve movement, like spooky dancing or games.

Couple walking with trick or treating kids

If you're trick-or-treating with children, walk from house to house instead of driving. It sounds simple, but this kind of thinking gets the body moving and those calories burning.

Choose healthier treats

If you're hosting a Halloween event or handing out candy, opt for healthier alternatives. 


Instead of buying bags of candy, consider giving out individually wrapped dark chocolate squares or small packs of dried fruit. 

You could even opt for non-food options like stickers or small toys.

Stay hydrated

Sometimes, we mistake thirst for hunger. Drink plenty of water throughout the day to help curb your cravings and stay hydrated.


Keep a water bottle with you throughout the day and drink water regularly. 

If you feel the urge to snack on Halloween treats, try having a glass of water first to see if you're actually thirsty instead of hungry. 

Did you know? Our brains can send us signals to tell us we are hungry when we are actually thirsty?

This is thought to be as a result of the interconnected nature of the brain’s mechanisms for regulating both thirst and hunger. 

The pathways can sometimes get crossed, leading to the brain misinterpreting these signals. Spooky, but true.

So a sensation of thirst is replaced by a feeling of hunger.

Practice mindful eating

Pay attention to your hunger and fullness cues. 

Just try it. Slow down while eating, savor each bite, and listen to your body's signals to avoid overeating.

Mindful eating at halloween


Put your fork down between bites and pay attention to how full or satisfied you feel. This helps prevent mindless snacking. 

Did you know? It’s scientifically proven that it can take up to 20 mins for the brain to register fullness after eating.

There’s a bit of a time lag between eating and your brain realizing you are full. It’s a crucial time because it means it’s easy to overeat during this stomach-rumbling Twilight zone.

If you’re distracted—like watching a screen—you’re also prone to overeating and mindless eating.

Remember, Halloween is just one day, and enjoying a few treats in moderation is perfectly fine. 

The key is to have a plan in place and make conscious choices that sync up with your weight loss goals.

Make a Plan

Like the tips above, a plan will keep you feeling prepared and in control before and during the Halloween celebrations. So…

Plan ahead

Decide on your goals and strategies before Halloween arrives. 

Get ahead and have a clear and realistic plan on how you will manage your food choices and portion sizes during Halloween parties or events.


You could plan to indulge in small portions of your favorite treats while still sticking to your overall calorie and nutrient goals.

Meal Planning

Make healthy, balanced meals.

Take some time during the week leading up to Halloween to plan and prepare your meals. 

Make sure you focus on nutrient-dense foods that support your weight loss goals. Include lean proteins, whole grains, plenty of vegetables, and healthy fats in your meal plan. 

Preparing these meals in advance can help you avoid last-minute unhealthy choices.

Pre-portion snacks

Rather than relying on store-bought Halloween treats, consider preparing your own healthier versions. 

This way, you have control over the ingredients and portion sizes.

For example, you can make homemade granola bars, energy balls, or dark chocolate-dipped fruit. 

Pre-portion these snacks in smaller servings to avoid mindlessly eating too much.

Make a Veggie Platter 

Are you hosting a Halloween gathering?

Halloween veggie platter for weight loss

If you are (or even if you’re not), bring an assortment of raw vegetables (you can even cut them into spooky shapes) with a tasty dip like hummus or salsa. This will give you and others a nutritious option to enjoy.

All these options allow for you to have some candies, pie and cake when you want it, and you can factor those extra calories into your overall intake.

6 Healthy Snack Treat Ideas

WE’ll say it again…Halloween doesn’t mean you need to miss out on sweet treats. All in moderation!

But just to make the transition easier, try these six healthy snack options.

Mini Pumpkin Peppers

Serve mini bell peppers that resemble small pumpkins. 

Fill them with a healthy dip like hummus or Greek yogurt ranch for a festive snack — it’s a little messy, so grab those napkins.

Jack-o'-Lantern Fruit Cups

Kids with Jack-o-lanterns

Carve spooky faces onto orange containers to create cute fruit cups. 

Fill them with mixed fruits like oranges, grapes, and berries for a colorful and nutritious treat.

Witch's Finger Carrots

Create ‘witch's fingers’ by slicing baby carrots lengthwise and adding an almond slice as the nail. Serve with a side of healthy dip like guacamole or salsa.

Spider Deviled Eggs

After making deviled eggs, use black olives to create spider shapes on top. 

Place olive slices for the body and cut sticks for the legs, turning a traditional snack into a Halloween-themed delight.

Monster Apple Faces

Make mini monsters by slicing green apples and topping each slice with nut butter or yogurt. Decorate with edible eyes or raisins for a spooky and nutritious snack.

Ghostly Greek Yogurt Parfait

Layer Greek yogurt, mixed berries, and a sprinkle of granola or crushed almonds in glasses or clear cups. 

Top with dollops of Greek yogurt to make ghost-shaped decorations with chocolate chip eyes.

Remember: these treats are healthier options compared to traditional high-calorie Halloween snacks. 

Enjoy them in moderation, and consider personalizing them with your own creepy culinary ideas.

How to Move Your Bones at Halloween

We totally understand. Halloween is a time to spend with friends and family rather than slaving away at the gym.

So, why not try these ways to move your body this spooky time of year. They’re both fun and inclusive.

Costume Dance Party 

Put on some music, grab your Halloween costumes and have a dance party in your living room.

Dance around with your kids or friends and burn calories whilst having fun without having to leave the house.

Halloween Scavenger Hunt

Create a scavenger hunt at home in your house or backyard. Start by making a list of items related to Halloween and get everyone to search for them.

Also include bursts of movement at each location with lunges, squats and jumping jacks. You can always incentivize the kids to get moving with a little candy!

Ghost Tag

Play a fun game of ghost tag with kids or friends. Pretend to be ghosts and chase each other around the house or yard. 

Post-Halloween Tips

Be prepared for the end of Halloween, which, like the Christmas period, results in candies lying around and a LOT of temptation.

Try these tips to beat the post-Halloween munchies like a pro.

Remove Temptation

Do a sweep of all the usual places: the kitchen, storage cupboards and all the secret places where you stored your candy supplies and retrieve all the leftover treats.

You can always donate excess candy or give it to friends or family to stop yourself from reaching for it at home. 

Engage in activities that keep your mind off snacking

Go for a walk, read a book, try a new hobby, or spend time with friends and family. 

Finding alternative distractions can help you avoid the urge to reach for leftover sweets.

How PhenQ Can Help This Halloween

If you’re looking for some weight loss help this Halloween that gets to work fast behind the scenes, then why not try the PhenQ Dietary Supplement?

Not only will it suppress your appetite, but it’ll block fat production, improve your energy and mood as well as burn stored fat.

So, take on Halloween with confidence this year, armed with PhenQ, your weight loss goals, all the tips and prep we’ve armed you with and HAVE FUN.

Oh, and for more spooky seasonal motivation, check out our tip-top Fall fitness hacks.