The Holiday Weight Gain Phenomenon
Did you know the average American can gain between 1-8 pounds over the holiday season? The more weight you need to lose going into the Holidays, the more likely you are to gain closer to the 8 lb mark.
Fit or Fat: What’s Your Holiday Fate?
If you are fit and healthy going into the holiday season, you will gain closer to the one-pound mark (on average). Also, studies suggest that if you gain no weight during the Holidays, there is a strong chance you are an AI or a miserable and boring human being (kidding).
Tis the Season for Weight Gain
Let me set the Holiday stage for you. Weight gain around the holiday season will make up approximately 50% of the weight you will gain over the next year. It’s the holiday gift that keeps on giving. So, if you gain 10 lbs next year, five will likely happen over the Holiday break.
The Not-So-Hidden Threat: Post-Halloween to New Year
Just to clarify, the holiday break is Thanksgiving through the New Year. Good news…They don’t even include Halloween in “the holidays,” so the ginormous bag of Halloween candy you strapped to your pie hole like a feed bag (maybe that was just me…) isn’t included in that “Holiday weight.” Yay!
January: Resolutions or Weight Gain Delusions?
The fitness industry would have you believe that January is filled with people motivated to make positive behavior changes and improve their overall health and lifestyle. However, that’s not quite the truth.
People aren’t really focused on training and nutrition to improve health over the next year. Oh no, we have spent the last 6 weeks in a vicious cycle of procrastination, depression, and self-loathing until we slide off the couch in our adult-sized onesie pajamas into a sweaty heap of red silo cups and empty pizza boxes, ready to shake off the holiday hangover and finally begin to move again.
This holiday weight gain has temporarily motivated us to get in shape— at least for the next 30 days.
Why We Can’t Resist Holiday Overindulgence
What’s even more depressing is that most Americans struggle to take off this 8 lb “gift” over the holidays, which generally speaking compounds year over year, further destroying our metabolic health.
Now, I’m not blaming you. It’s human nature to associate food, drink, happiness, etc., with an experience, and it’s not just the holidays, either.
At the movies, we have popcorn. At the football game, you have a hotdog and a beer. At the carnival, you get cotton candy. Concerts are for beer and nachos (I think this is a law somewhere in Minnesota). It’s just a part of the experience.
Who Is Responsible for Holiday Feasting?
To top it all off, who is traditionally responsible for the communal, social, and family ramped-up meals during these holiday events? Yup, the ladies. Even those of us who can’t cook for shite.
This means needing a bottle of wine to get through the food prep because adding alcohol seems appropriate when working near high heat levels.
This also means your gravy is probably made with tears instead of love, because damn it, where is the corn starch (fills glass again before looking) while listening to your husband’s annual story about “that time when….”
This leads to day drinking your calories and undereating protein. Now, you’re starving and have 50% less inhibition. This feels like a solid plan for keeping the holiday weight off.
Actual Solid Plan for Keeping Off Holiday Weight Gain
What do you do? How do you actually prevent holiday weight gain? Do you want to keep from putting yourself further in the hole this Holiday season? Here are five key strategies to finally keep the weight off this year.
- Walk: This is especially beneficial after eating. Why? Because your muscle wants to suck up all the glycogen (sugar) from your meals, so get a walk-in after each meal. Diminished blood sugar in your system leads to fewer cravings, better sleep, fewer energy crashes, and fewer anxiety issues. Invite friends and family for a walk after meals so that you can connect with family over something besides turkey.
- Prioritize Protein: Begin with protein until satisfied. By changing the meal’s order, you will eat far fewer calories overall. Filling up on essential nutrients first will minimize cravings and keep you from guarding the “sweets table” like a bridge troll.
- Don’t Say No. This one seems counterproductive, but it’s basic human psychology to want what we can’t have. If you tell yourself you can’t have something, your brain will hyper-fixate on that thing until you break down and give in. Have what you want, but only after you have prioritized protein. It is the holidays damn it.
- Taper Calories Before the Celebration. Before you delete this article, I’m not talking about fasting or chewing on spinach leaves until the event. I’m also not talking about a binge/restrict cycle. I’m talking about temporarily minimizing carbs (carbs aren’t essential like protein and fats) for a short period before the event. This allows you to eat what you want at the celebration and still average a normal weekly calorie intake. This strategy doesn’t work for everyone, and you already know if it is something you can adopt, but it does work well for some.
- Finally, here’s a shameless plug to hop on our email list and grab our free Holiday Stress and Survival Guide. This guide has over 100 pages of tips and tricks, 40+ recipes you can make in under 10 minutes, a gratitude journal, a walking challenge, lower-calorie cocktails, and more!
Wrapping Up Holiday Weight Gain
As we wrap up our guide on enjoying the holidays without expanding your waistline, remember that the goal is to savor the season while keeping your health—or at least your pants size—in check.
It’s all about balance, not banishing the holiday magic. Whether you’re strutting your stuff like Santa or planning your escape (aka, a walk) after each feast, know that embracing these strategies can turn holiday hurdles into health victories.
Remember, the only thing that should stuff more than the turkey is your holiday cheer. And if you find yourself in a onesie on the couch with a pizza box by your side, don’t sweat it—call it ‘strategic planning’ for your January gym comeback.
Finally, bookmark this piece, share it with fellow holiday revelers, and sign up for that Survival Guide. It’s packed fuller than a holiday stocking with tips to make this year lighter on your feet and full of light-hearted fun.
Because let’s be honest—as much as we care about health, we’re also here for the eggnog and a good story. Happy Holidays, and may your caloric intake be merry and bright!
