{"id":32453,"date":"2022-11-22T18:35:54","date_gmt":"2022-11-22T18:35:54","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=32453"},"modified":"2025-07-02T20:11:19","modified_gmt":"2025-07-02T20:11:19","slug":"holiday-weight-gain","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/holiday-weight-gain\/","title":{"rendered":"Why You Shouldn’t Panic if You Gain Weight After The Holidays"},"content":{"rendered":"

Holiday weight gain can leave you feeling down after the festive season, but experts say you shouldn\u2019t stress about a few extra pounds. Hint: The scale isn\u2019t really painting the full picture. Here\u2019s what they had to say.<\/em><\/p>\n\n\n

The holidays bring so many fun things: time with friends and family, cozy nights by the fire, and, of course, delicious food and drinks (hello, Starbucks seasonal menu<\/a>!). All that celebrating\u2014while fun\u2014can lead to some seasonal weight gain. While the number on the scale<\/a> or the snugness of your pants may freak you out, experts we spoke to said there\u2019s no cause for concern.<\/p>\n\n\n

There\u2019s no reason to be stressed about holiday weight gain, but if you are, we put together a guide on everything you need to know. We\u2019ll never tell you that you need to lose weight. And while the number on the scale is one way to monitor your health, it\u2019s not a comprehensive or accurate measure (more on that below).<\/p>\n\n\n

The most important takeaway? You might gain some weight over the holidays (most people do!), but not nearly as much as you think. All kinds of factors influence the number on the scale, but gaining a large amount of weight in two weeks simply isn\u2019t physiologically possible\u2014you\u2019d have to be eating a huge excess of calories.<\/p>\n\n\n

We spoke to experts to find out how much weight people gain over the holidays on average, why this weight gain happens, and what to do in order to have a healthy holiday season. Read on to see what they said.<\/p>\n\n\n

Is It Normal to Gain Weight Over the Holidays?<\/h2>\n\n\n\n
\"average<\/figure>\n\n\n

In short, yes. Weight gain during the holiday season\u2014from late November to early January\u2014is extremely common due to celebrations and social gatherings, which are known to have high-calorie foods like desserts, sugary drinks, and alcohol<\/a>. There\u2019s also evidence of a decrease in physical activity during this time of year.<\/p>\n\n\n

\u201cStudies show that on average, people do gain weight, but it is less weight gain than commonly thought,\u201d says Jennifer Martin-Biggers, PhD<\/a>, MS, RDN, vice president of scientific affairs and education at HUM Nutrition. \u201cNote this is an average, so some gain more and some don\u2019t gain weight or even lose weight.\u201d<\/p>\n\n\n

Average Holiday Weight Gain<\/h2>\n\n\n

So, how much weight do people usually gain in a week? \u201cIn general, people gain less than one pound over the several-week season in totality,\u201d Dr. Martin-Biggers says. Of course, it\u2019s definitely possible to gain more if you\u2019re consuming excess calories.<\/p>\n\n\n\n

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\n\t\t\t\t\t\"Best\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t1363 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t
Best of Berberine<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\tsupports healthy glucose levels & weight management\t\t\t\t\t<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t$35<\/span>SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n

A review<\/a> published in 2017 examined 15 publications that have been conducted to research the effect of holiday season weight gain. In all but one of the studies they evaluated, there was an increase of weight gain ranging from 0.37 kilograms to 0.9 kilograms (or .8 pounds to 2 pounds). \u201cIn general, people who are overweight or obese gain more weight than people at a normal BMI, but even people who identify as motivated and self-monitor their intake gain some weight,\u201d Dr. Martin-Biggers explains.<\/p>\n\n\n

Why the Number on the Scale Isn\u2019t Totally Accurate<\/h2>\n\n\n\n
\"holiday<\/figure>\n\n\n

While the scale can be used as a tool to track weight gain or loss, the number might not always be the most accurate (especially during the holidays). Here are some factors that can affect your weight on the scale:<\/p>\n\n\n

Eating Salty Foods<\/h3>\n\n\n

\u201cEating salty foods can contribute to water retention or \u2018water weight,\u2019 which may affect the number on the scale and make you feel bloated, but is not an accurate representation of long-term body composition,\u201d explains Danielle Gray<\/a>, NASM-certified personal trainer and founder of Train Like A Gymnast<\/a>. While it may seem counterintuitive, hydration can help with this.<\/p>\n\n\n

Drinking Alcohol<\/h3>\n\n\n

Another thing that leads to water weight? Drinking alcohol<\/a>. Alcohol dehydrates our bodies, which can cause our bodies to hold onto water. This can cause the number on the scale to spike unexpectedly. If you\u2019re celebrating over the holidays, drinking alcohol will likely happen. Rather than trying to cut it out entirely, Gray recommends spacing out your drinks (or trying mindful drinking<\/a>). \u201cTry to drink one glass of still or bubbly water between each alcoholic beverage,\u201d she says. \u201cAlcohol has lots of calories and not many nutrients, so you\u2019re better off consuming calories with nutritional benefit and limiting your consumption since it can lead to hunger and prevent your body from burning fat in a vicious cycle.\u201d<\/p>\n\n\n\n

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\n\t\t\t\t\t\"Wing\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t161 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t
Wing Man<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\tsupports liver detox\t\t\t\t\t<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t$27<\/span>SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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Efficiency of Excretory System<\/h3>\n\n\n

Believe it or not, going to the bathroom can affect the number on the scale. If you\u2019re backed up (due to stress<\/a>, travel, or something you ate), you might see an increase in weight. So, make sure you\u2019re weighing yourself at the same time every day (in the morning right after you use the bathroom, for example).<\/p>\n\n\n

Menstrual Cycle<\/h3>\n\n\n

If you\u2019re currently menstruating<\/a>, you may notice an unwelcome change on the scale. The hormonal fluctuations you experience during your period<\/a> can actually cause water retention, which will impact the number on the scale. Keep in mind that this is temporary, and your weight will likely return back to what it was beforehand.<\/p>\n\n\n

How to Avoid Holiday Weight Gain<\/h2>\n\n\n\n
\"stay<\/figure>\n\n\n

It is possible to stay on track over the holidays. In fact, it\u2019s also possible to lose weight<\/a> just by being mindful over the festive season. A study<\/a> in the UK provided a behavioral intervention to a group of adults over the holiday season to prevent weight gain. They found that the group that received the intervention (which consisted of regular self-weight, weight management, and nutrition advice in the form of the amount of activity needed to offset food intake) actually lost weight (0.13 kilograms lost) compared to a control group that gained 0.37 kilograms.<\/p>\n\n\n

Below are some expert tips on how to avoid holiday weight gain.<\/p>\n\n\n

Plan Ahead<\/h3>\n\n\n

\u201cIf you are attending a party later where you really want to try something delicious like someone\u2019s famous eggnog or pie, go ahead and indulge,\u201d Dr. Martin-Biggers says. \u201cBut earlier in the day, don\u2019t also have a really calorie-dense meal.\u201d Simply look for a high-protein<\/a>, lower-calorie meal ahead of time and drink plenty of water.<\/p>\n\n\n

Be Conscious of Portion Size<\/h3>\n\n\n

You may be tempted to load up on every delicious food in sight, but that only lends itself to accidental overeating. Instead, be mindful of your portion sizes. Take a small amount of everything. If you\u2019re still hungry for more, you can go back. And, if you\u2019re full, you can always take a little food to go (or save the recipe to make another time). Another trick? Fill your plate up with mostly veggies. This will prevent you from consuming too many salty, sugary, or fatty foods. If you know you\u2019re going to be feasting, you can also take a digestive enzyme like HUM\u2019s Flatter Me<\/a> to help your body digest all that food.<\/p>\n\n\n

Don\u2019t Skip Meals<\/h3>\n\n\n

When it comes to the holidays, many save their appetite for the big meal. But this can lead to overeating. \u201cWhat I recommend is eating a normal breakfast<\/a> and lunch or a normal breakfast and dinner so that you aren\u2019t so hungry going into the main meal,\u201d Gray says. \u201cWe all know there will be plenty of leftovers for days, so most of us don\u2019t need to eat like this is the last time we’ll see food for the foreseeable future.\u201d\u00a0<\/p>\n\n\n

Stay Active<\/h3>\n\n\n

The key to staying healthy over the holidays? Keep moving. \u201cGo on walks with family<\/a>, play active indoor games like charades, try a VR headset game, make silly TikToks, show someone your way of working out, or try someone else\u2019s,\u201d Gray says. \u201cNever stop moving\u2014the more active you are, the more energy you will burn and you won\u2019t need to concern yourself with overeating or weight gain.\u201d Pro tip: Research<\/a> has found that going on a walk right after you eat<\/a> can help with weight loss<\/a>.<\/p>\n\n\n

Stick to Your Pivotal Practices<\/h3>\n\n\n

\u201cPivotal practices\u201d is a term coined by Gray herself, and they’re something she recommends to her own clients for the holiday season. \u201cThese are things that you do to stay at peak performance as your best self, but for this, it will be wellness-focused,\u201d she explains. \u201cMaybe it\u2019s eating three nutritious meals a day, maybe it\u2019s drinking three bottles of water a day, maybe it\u2019s exercising at least three times per week for 30 minutes at a moderate intensity.\u201d\u00a0(Hint: Try the 12-3-30 workout<\/a> for a fast, effective form of exercise.)<\/p>\n\n\n

All of these routines can get thrown off while traveling, so it\u2019s important to define these individual practices beforehand so you can best prepare and plan ahead. \u201cThe more specific you can be about the absolute minimums, the more objectively you can look at the next few weeks to make sure you find a way to stay consistent,\u201d Gray says.<\/p>\n\n\n

What to Do If You Gain Weight Over the Holidays<\/h2>\n\n\n

If you gained weight over the holidays, remain calm. Now is not the time to do anything drastic. \u201cYou should absolutely not exercise to \u2018undo\u2019 any decisions you have made or restrict yourself post-holidays,\u201d Gray says. \u201cThis not only creates a negative mindset around food and exercise as \u2018punishment,\u2019 but it also is not healthy to yo-yo back and forth and up and down around any holiday.\u201d<\/p>\n\n\n

Focus on getting back into your normal workout routine, drinking enough water, and eating whole, unprocessed foods. If your digestive system needs a little help, you can also load up on detox foods<\/a>. They\u2019ll support your body\u2019s natural detoxification process and supply your body with some much-needed nutrients.<\/p>\n\n\n\n

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\n\t\t\t\t\t\t\t2858 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t
Flatter Me<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\tclinically studied to debloat in 30 minutes\t\t\t\t\t<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t$27<\/span>SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n

Ultimately, it\u2019s important to keep things in perspective. Remember that any weight gained can be lost over time (in a healthy way, of course). \u201cWeight gain is not something that will 100 percent happen over the holidays,\u201d Dr. Martin-Biggers says. \u201cIt is important to have healthy habits and relationships with food all year\u2014not just at the holidays.\u201d<\/p>\n\n\n

The Takeaway<\/h2>\n\n\n

In short, there\u2019s no need to stress about seeing a change on the scale during the holiday season. \u201cIt\u2019s important to know it\u2019s a time of year that weight gain can happen, but you should not stress about it and be prepared,\u201d Dr. Martin-Biggers says. \u201cOne of the joys of food, aside from nourishing us, is the social and cultural connections it brings. Enjoy that time and the connections that food brings you.\u201d<\/p>\n\n\n

Weight Gain FAQs<\/h2>\n\n\n

Is it normal to gain weight over the holidays?<\/strong> <\/h4>\n\n\n

Yes, it\u2019s common to gain weight during the holiday season due to indulgent foods and decreased physical activity, but the average weight gain is less than one pound.<\/p>\n\n\n

How much weight do people typically gain over the holidays?<\/strong> <\/h4>\n\n\n

Most people gain less than one pound during the holiday season, though some may gain slightly more, especially if overeating occurs.<\/p>\n\n\n

Why is the number on the scale not always accurate?<\/strong> <\/h4>\n\n\n

Factors like salty foods, alcohol, hydration, and even the menstrual cycle can cause temporary weight fluctuations, making the scale an unreliable indicator of long-term weight gain.<\/p>\n\n\n

How can I avoid holiday weight gain?<\/strong> <\/h4>\n\n\n

Plan ahead by eating balanced meals, being mindful of portion sizes, staying hydrated, and not skipping meals to avoid overeating during festive events.<\/p>\n\n\n\n

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Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\tTake The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Holiday weight gain can leave you feeling down after the festive season, but experts say you shouldn\u2019t stress about a few extra pounds. Hint: The scale isn\u2019t really painting the full picture. Here\u2019s what they had to say. The holidays bring so many fun things: time with friends and family, cozy nights by the fire, […]<\/p>\n","protected":false},"author":70,"featured_media":43700,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,814],"tags":[198,219,212],"coauthors":[21927],"class_list":["post-32453","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-weight","tag-food","tag-weight","tag-weight-loss"],"acf":[],"yoast_head":"\nHere\u2019s Why You Shouldn't Stress About Holiday Weight Gain | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Go ahead and enjoy that piece of pumpkin pie. 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