Holiday Weight Gain: How to Lose It Fast

Many people worry about gaining weight over holidays, as it’s when we traditionally let our hair down, relax, and indulge in foods high in fat, carbs, salt, or sugar. Big family meals, office events, chocolate, desserts, and alcohol can all result in holiday weight gain, so it’s normal to see a few extra pounds creep onto the scale.

Here’s a look at why we gain weight over the holidays, if this weight gain is temporary, the average weight gain during the holiday season in the US, including Thanksgiving, and some holiday weight loss tips you can take to help you lose the excess after the festivities.

Holiday weight gain: Is it normal?

Yes, weight gain over the holidays is normal. For most, it’s hard to forgo the fabulous food and drinks, especially if you’re trying to lose weight. Despite popular belief, holiday weight gain can be caused by many factors, not just overindulging in the weeks between Thanksgiving and New Year.

Seasonal depression, stress, lack of sleep, and a change in your circadian rhythm due to time indoors can also play havoc with your metabolism and result in weight gain and unhealthy eating habits.

Experts believe that breaking a diet occasionally can be beneficial. Often people fail to succeed with diets because they put too much pressure on themselves or have unrealistic expectations and expect instant results. It takes time and discipline to lose weight and adopt a healthy lifestyle – and no one is perfect. So don’t worry; once you settle back into a routine and your body readjusts to a healthy momentum, weight loss will follow.

Is holiday weight gain temporary?

Thankfully, holiday weight gain is usually temporary, so don’t worry too much if your jeans get a little tighter in December, as there are measures you can take to get back on track once the celebrations are over.

What is the average weight gain during the holiday season in the US?

Contrary to popular belief, the average weight gain during the holiday season in the US is far less than the often-cited 5 pounds. Studies have consistently shown that the actual average gain is:

Between 0.8 and 1.8 pounds (0.36 and 0.82 kg)

Of course, if you frequently party and make bad choices, your waist may suffer, but most excess weight is usually caused by water retention, as carbohydrates and salt cause your body to retain fluid.

Water retention is also the main reason you feel swollen and bloated after a heavy meal, plus the physical weight of the food eaten also plays a role on the scales until it’s properly digested.

How many pounds does the average American gain on Thanksgiving alone?

While there isn’t a single definitive answer to this question, several studies provide insights into the average weight gain on Thanksgiving alone for Americans:

Studies:

• A 2016 study: Estimated a weight gain of 0.12 kg (0.27 pounds) specifically on Thanksgiving Day.
• A 2022 study: Suggested an average weight increase of 0.2 kg (0.44 pounds) on Thanksgiving Day.
• Food and nutrition experts: Often cite a range of 0.45 to 0.9 kg (1 to 2 pounds) for weight gain on Thanksgiving.

How to not gain weight during holidays

The holidays are a time for celebration and indulging in delicious foods, but they can also be a challenge for maintaining a healthy weight. Here are some tips to help you avoid unwanted weight gain during the holidays:

Diet:

• Prioritize whole foods: Opt for whole grains, fruits, vegetables, lean protein, and healthy fats over processed foods, sugary drinks, and excessive saturated and unhealthy fats.
• Plan your meals and snacks: This helps you make conscious choices and avoid overeating.
• Practice mindful eating: Mindful eating means, paying attention to your hunger and fullness cues, and eating slowly to savor your food.
• Control portions: Utilize smaller plates, measure your portions, and avoid second helpings.
• Drink plenty of water: Water helps with digestion, keeps you feeling full, and can help reduce cravings.
• Limit sugary drinks: Opt for water, unsweetened tea, or coffee instead of sodas, juices, and sweetened coffee drinks.
• Don’t skip meals: Skipping meals can lead to overeating later.
• Don’t deprive yourself: Allow yourself to enjoy your favorite holiday treats in moderation.
• Cook at home: This gives you control over ingredients and portion sizes.
• Make healthy swaps: Find healthier alternatives to your favorite holiday dishes, such as using cauliflower instead of mashed potatoes.
• Be mindful of hidden sugars and fats: Pay attention to food labels and be aware of hidden sugars and fats in holiday treats.
• Follow a fasting schedule: Fasting even for 12 hours will help you to sustain your weight, during the holiday season by eating whatever you want in a 12-hour frame and not consuming any solid food during the other 12 hours of the day.

Exercise:

• Find fun ways to get active: Go for walks, participate in winter sports, or do family-friendly activities like dancing or games.
• Incorporate more movement into your daily routine: Take the stairs instead of the elevator, park further away from your destination, and do housework with more vigor.

How to lose weight after the holidays

Avoiding weight gain during the holidays is tough, but the start of a New Year does spark good intentions and a fresh start, so January is traditionally the month we vow to become healthy, lose weight, and begin a diet. Our social media feeds become filled with adverts for the latest diet fads, so it takes time to sieve through the hype and find a weight loss regime that may work for you.

Most diets cut calories and restrict what you eat, but this method has a habit of backfiring and is the main reason most achieve only short-term weight loss on these plans. The reason is that when you don’t eat enough, your metabolism slows down, so when you return to eating normally, you tend to gain weight quickly.

In contrast, intermittent fasting focuses on when you eat – and the benefits are clear: you can lose weight, it doesn’t restrict calories, the plan is easy to follow, people usually get great weight loss results by fasting, it doesn’t slow down your metabolism, and it can even boost your mental and physical health. This is why intermittent fasting is an ideal lifestyle choice and diet for most people. You can try 14/10 or 16/8 fasting plans, which are great for fat burn and metabolism boost.

Can holiday weight gain be reversed?

Considering the average weight gain during the holiday season is usually not too much, the weight gain can easily be reversed. Even if the weight gain is more than the average, it’s never too late to adopt a healthy lifestyle or lose weight. It’s important not to beat yourself up if you gain weight over the holidays or hit a plateau. It is far more productive to put an effective weight loss strategy and choose an intermittent fasting schedule in place for the future rather than dwell on the past.

Feelings of guilt often trigger depression and can cause you to eat more, so focus on the now by signing up for Kompanion today — the best intermittent fasting you can find. he pocket-sized support that keeps your intermittent fasting plan and weight loss on track!