How to avoid holiday weight gain, based on the research

What the research found

In a study published in the New England Journal of Medicine in 2000, researchers at the National Institutes of Health weighed 195 adults several times from fall to spring. The average gain over the holiday period, roughly mid-November to early January, was about 0.37 kg, or 0.8 lb. Weight changed very little before or after the holidays.

Participants tended to believe they had gained more than they did. The small average also hides a range: some people gained several pounds, while others lost a little.

Why a small gain still matters

The same study followed most participants until the next September, and on average the holiday pounds hadn't come off. The authors suggested that holiday gain may contribute to the slow weight creep many adults see over the years.

The arithmetic is simple. An extra 200 calories a day for six weeks is 8,400 calories, about 2.4 lb by the 3,500-calorie rule of thumb. That's a couple of cookies or one sweet coffee drink a day, not a feast. Small daily extras matter more than one big dinner.

Set a maintenance goal

Trying to lose weight through December works for some people, but for many, holding steady is the better target. It removes the all-or-nothing pressure that leads to "I'll start again in January."

Find your maintenance calories with the TDEE calculator. For a 42-year-old woman who is 5 ft 6 in and 170 lb, that's about 1,991 calories on a lightly active day. If her intake averages near that number across a week, her weight stays stable even with a party or two. See TDEE for a 170 lb woman.

Habits that protect your weight

• Weigh in weekly. Regular self-weighing is common among people who keep weight off. Log it in the weigh-in tracker and act on a 2 lb trend, not one high reading.
• Protein and vegetables first. Start each plate with them, then add the treats you really want.
• Walk every day. A 15-minute walk after the biggest meal can help with fullness. See walking for weight loss.
• Keep two normal meals. If dinner is a party, keep breakfast and lunch routine.
• Protect your sleep. Late nights tend to raise next-day appetite. Adults need 7 hours or more.

Manage the food at work and home

• Move treats out of sight, into opaque containers or a high cupboard
• Take one serving back to your desk instead of grazing in the break room
• Freeze holiday baking in portions and give some away
• Pick your favorites: if you love pie and don't care about fudge, skip the fudge
• Keep filling options around, like fruit, yogurt and high-volume foods

None of these require willpower in the moment. They change what's easy to reach.

Drinks, stress and the season

Alcohol adds calories and lowers restraint. A standard drink, such as 12 oz of regular beer or 5 oz of wine, usually carries 100 to 150 calories, and creamy or sugary holiday drinks often carry more. Set a limit and alternate with water.

Stress, loneliness and grief can make the season harder, and comfort eating is common. The NIMH suggests regular meals, staying active, a steady sleep schedule and leaning on supportive people. If low mood lasts more than two weeks or makes daily life hard, talk with your doctor. If you're in crisis, call or text 988.

Travel and family gatherings

Long drives, airports and days at relatives' homes break normal routines. A little planning keeps the basics in place without making you the difficult guest.

• Pack filling snacks such as nuts, cheese sticks, fruit or protein bars so you aren't relying on gas stations
• Offer to bring a dish, which gives you at least one option you know fits
• Suggest a family walk after the main meal or a morning walk with a cousin
• Keep your wake-up time within an hour of normal to protect sleep
• If someone pushes second helpings, a simple "It was great, I'm full" usually ends it

If you do gain

A higher number on January 2 is often partly water and salt from rich meals. Give it a week of normal eating before you judge. If a few pounds remain, a calm plan like our New Year weight loss plan is enough. There's no need for a punishing reset, and if you started a plan before the holidays, see losing weight before Christmas.