11/12/2025
CONCERNED ABOUT WEIGHT GAIN DURING THE HOLIDAYS?
So let’s talk about it. Why does seasonal weight gain happen so easily, and what can you realistically do about it without becoming the person who brings a container of chicken and broccoli to a festive family dinner?
The Reality: Weight Gain Doesn’t Happen With One Meal
Most people assume the damage happens on a particular day, like Thanksgiving Day or New Year’s Eve. But here’s the truth: it’s not that one meal. It's the seasonal creep.
Starting in mid-November, eating habits begin to drift. More snacks in the office, more leftovers at home, more social events. Combine that with colder weather, less activity, and disrupted routines, and suddenly you’re eating more and moving less for six weeks straight. That’s the real cause of seasonal weight gain…not one plate of stuffing.
Importantly, research has shown that weight gained during this season is typically not lost in the following months. What does this mean? Small annual gains can accumulate over time and contribute to long-term weight gain. In other words, the holiday season is a critical window for weight gain prevention efforts.
So the first shift is awareness: it’s not about avoiding a single day. It’s about managing the accumulated impact of many decisions over time.
Your Metabolism Doesn’t Take a Holiday
It’s important to remember that your metabolism is always responding to your habits. If you suddenly increase your intake but decrease your activity, your body will adjust accordingly. And it’s not just about calories in versus calories out. Your metabolism adapts to patterns.
If you’ve spent the past few months with a consistent routine (meals, movement, sleep) and then shift into irregular eating and high stress, your body notices. It's not just the total amount of food, but the change in rhythm that can trigger weight gain.
That’s why people often feel like they gain weight faster in December than they do in the summer, even if their total food intake isn't dramatically different. There’s a compounding effect when you combine irregular meals, processed foods, disrupted sleep, and stress… all common during this time of year!
The All-Or-Nothing Trap
One of the biggest pitfalls I see during this time of year is the “I’ll start fresh in January” mentality. People abandon their structure altogether, assuming it’s pointless to even try. Here’s a better approach: Win the average day.
You don’t need to be perfect. If you’re consistent with your habits 70–80% of the time, your body will remain relatively stable. You can enjoy the parties, the special meals, and the desserts. Just don’t give up on the in-between days. They matter more than you think.
Keep eating regular meals. Drink your water. Get your steps in. Don’t fall into the trap of skipping meals all day to “save up” for a big dinner. Your metabolism doesn’t work like that.
5 Practical Habits During Festive Seasons
Here are 5 low-effort habits that can help keep things steady:
1. Start the day with a balanced breakfast to regulate blood sugar and prevent bingeing later, have both protein and carbs.
2. Walk daily, even if it’s short. Movement helps manage blood sugar and reduce stress.
3. Stay hydrated as it’s easy to confuse thirst with hunger.
4. Keep snacks consistent and balanced, especially on days when you’re attending an event later.
5. Avoid grazing all day. Eating frequently without structure can blur hunger cues.
None of these strategies require perfection. They just give your body a sense of rhythm.
It’s a Season, Not a Setback
This season is a time that should be enjoyed. Food is part of that enjoyment, and there’s no reason to feel guilty about it. But you can enjoy the season without derailing your progress. Awareness, consistency, and a little strategy go a long way.
