The holidays don’t have to derail your health and wellness, and you don’t need to restrict yourself or miss out on the festivities, either.
Thanksgiving, Christmas, Hanukkah, New Year’s Eve — during the holiday season, we encounter high-calorie food and drink at seemingly every turn, so it’s no surprise that holiday weight gain is a common problem.
If you’re on a weight loss journey or trying to maintain your weight, the holidays can make it tough to stick to your goals. But the holidays don’t have to derail your health and wellness, and you don’t need to restrict yourself or miss out on the festivities, either.
Below, we’ll go through some common hurdles as well as steps you can take to prevent or minimize holiday weight gain.
Bottomless buffet table? Sugary snacks in the break room? Eggnog in the fridge? There are plenty of opportunities to eat and drink more than usual during the holiday season.
Research shows the average holiday weight gain — from Thanksgiving to New Year’s Day — is about 0.8 pounds. While this probably won’t affect your BMI (body mass index) right away, it can lead to weight creep.
Most people don’t lose this added weight after the holidays are over, so it adds up over time.
Is it normal to gain weight in the winter? You bet. There are many contributing factors. You might gain weight this time of year due to:
Overeating
Eating higher-calorie foods and snacks
Exercising less
Experiencing more stress
All this can come from a jam-packed social schedule, boozy parties, cold weather, food-focused family gatherings, and wanting to enjoy traditional meals, snacks, and desserts.
Remember, Thanksgiving and Christmas weight gain is nothing to be ashamed of. It’s very common. But, if you’re looking to prevent or minimize weight gain over the holidays — or to get back on track in January — there are some steps you can take.
The holidays and weight gain don’t have to go hand in hand. Here’s what you can do to avoid or minimize weight gain and still enjoy this time of year.
If you find yourself constantly grazing or overeating during the holidays, try practicing mindful eating. This involves being more aware of what and when you’re eating and asking yourself if you’re really hungry.
If you are, go right ahead. If not, determine whether you’re eating out of boredom, stress, or habit and try to address that need without food or with a healthier option.
Slow down and savor food at mealtimes. You might find you enjoy indulgent snacks and meals more, and then don’t feel the need to overeat (or eat them every day) during the holiday season.
You don’t have to avoid your holiday favorites. But we’re sure you have a few meals or traditions you enjoy more than others.
Make a plan for the holiday foods, drinks, or days you want to enjoy and stick to healthy eating the rest of the time.
For example, you could:
Indulge on Thanksgiving and Christmas Day, but stick to healthier portions on other days.
Enjoy festive foods at gatherings, but avoid snacking on them while you’re cooking.
Pick your two favorite sides off the buffet table, but skip the ones you’re “meh” about.
Holiday eating and weight maintenance are all about balance.
Protein and fiber can help suppress your appetite and make you feel fuller for longer. Research suggests protein may even help reduce food cravings, too.
Try incorporating these nutrients into most of your meals and snacks. You might find it easier to avoid overeating or mindlessly snacking when your body’s full and satisfied.
Got a holiday gathering coming up? Make sure the meals you eat beforehand are high in protein and fiber so you go in feeling well-fueled.
And when you’re eating holiday meals, load up on lean meats, legumes, complex carbs, and veggies before anything else.
Even the most strong-willed among us will find it hard to resist a fridge or pantry full of rich holiday foods.
If possible, minimize the high-calorie foods you bring into the house to begin with.
That could mean you avoid bringing home leftovers after parties or take your leftovers to work to share with colleagues after you’ve hosted.
Meal times get thrown off on special days, of course. But try sticking to regular meal timings on non-holiday days.
Don’t skip meals in an effort to “make up for” overindulging, and don’t restrict yourself before big food-focused events. This can lead to extreme hunger and overeating later on.
Eat regular, nutritious meals to keep yourself energized and satisfied. Have healthy snacks on hand — especially when traveling — and consider preparing balanced meals in advance for busy weeks.
The winter holidays may disrupt your usual exercise routine, but you can still find ways to make physical activity a priority this time of year.
That could mean going for long walks with family members or getting out for a solo bike ride to see the neighborhood decorations.
If cold weather is a challenge, adapt your routine. Gym classes, at-home yoga, or jogging on the treadmill can help you stay active without needing to brave the elements.
Try to avoid the “all-or-nothing” trap. If you don’t have time for a full workout, try a 15-minute burst of exercise instead of skipping working out altogether.
Getting enough shut-eye can be tricky at the best of times, but late-night social events, family visits, and holiday travel only make things harder.
As much as you can, prioritize getting at least seven hours of sleep a night.
Our top holiday sleep tips include:
Keeping a regular sleep schedule on non-holiday days
Catching up on lost sleep with short afternoon naps
Avoiding heavy meals close to bedtime — consider large lunches instead when scheduling events
Taking time to wind down in the evening, especially if holiday stress is creeping in
Sleep deprivation can increase your appetite, decrease your self-control, and trigger cravings for unhealthy foods.
Is holiday weight gain temporary? It can be, if you take steps to lose weight once the holidays are over.
The new year is a great time to kickstart new routines, form healthy habits, and get back on track to meet your goals.
Here are a few of our post holiday weight loss tips:
Start a strength-training program. Building muscle helps you burn more fat during activity and while at rest.
Add more protein to your diet. Lean proteins help you feel full longer and build more muscle.
Consider weight loss injections. Weight loss injections like compounded semaglutide — which contains the same active ingredient as Ozempic® — can help kickstart your journey.
Walk it off. Shoot for around 10,000 steps per day to help maintain a healthy weight.
Check out oral weight loss pills. Oral meds can be a great option for people who aren’t into injections.
Remember to be kind to yourself this holiday season. If you’ve been on a weight loss or fitness journey, one or two festive treats won’t undo months of progress. So don’t waste time beating yourself up about a little backsliding.
When we’re too hard on ourselves, we’re more likely to adopt an all-or-nothing attitude. You know the one — I already broke my diet, so I might as well keep doing it!
To avoid this common holiday trap, prioritize self-care in all aspects of your life. Here are a few suggestions:
Get outside and spend some time in nature.
Start the day with a 10-minute meditation.
Find a quiet corner at your holiday party, close your eyes, and take five slow breaths.
Volunteer at a local animal shelter, food pantry, or nursing home.
Outsource where you can. Hire a house cleaning service, get a tasker to assemble that bookcase for you, or get your groceries delivered.
Light some candles, grab a book, and jump into a warm bath for some alone time before bed.
Ask friends and family for support when you need it.
Gift yourself a massage, spa treatment, or acupuncture session.
Don’t forget that holiday weight gain isn’t the only health problem that can crop up during the festive season. The holidays can be hard on your mental health. And we’re not just talking about the spike in cortisol that happens before you host a holiday dinner.
The holidays can bring up all kinds of issues. Feelings of loneliness and isolation are common. Grief over lost or absent loved ones can feel more acute. And things like house guests and travel arrangements can trigger major anxiety symptoms.
Once the chaos of the holidays is over, you might find that a low mood sets in. All these issues can contribute to weight gain and impact your overall health and well-being.
If you’re struggling, the new year is a great time to invest in your mental health. Consider talking with your primary care provider about a therapy referral. Or exploring telehealth therapy options online.
If you’re interested in exploring psychiatric medication options, consider connecting with a licensed provider on the Hers platform.
Having trouble sticking with your New Year’s resolutions? Lifestyle changes not making the impact you’d hoped for? It might be time to reach out for support, whether that’s from friends and family or a healthcare professional.
A healthcare provider, registered dietitian, or personal trainer can offer personalized advice that works for you. You can also take our free online weight loss quiz to learn more about your weight loss medication options.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.
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