Holiday Weight Gain Myths Debunked: What Really Happens and How to Stay Healthy

The holiday season is a time of celebration, family gatherings, and delicious food. But for many, it also brings worries about holiday weight gain and how to avoid it. I’m not here to finger wag or shame you about how you choose to enjoy your holidays. My aim in this article is to help you support your metabolic health and provide you tools if you are one of the many who have written to me asking specifically how to avoid gaining weight during the holidays, while still having a good time. 

With more parties than usual, indulgent meals, sweet treats, and alcohol everywhere you turn, it's easy to see why weight gain over the holidays is such a common concern. However, not all beliefs about holiday weight gain are true, and some of the fear surrounding it is fueled by myths. 

Have you wondered how to not gain weight on vacation and how to prevent the scale from creeping up when you're doing lots of celebrating? Then this article is for you. We’ll explore the reality behind holiday weight gain, share tips to stay on track and help you enjoy the season without the extra pounds.

The Truth About Holiday Weight Gain and How to Prevent It

The holiday season, which typically runs from the last week of November to early January, has been shown to be a critical time for weight gain, especially for those who tend to struggle with their weight year-round. Some surveys have found that on Christmas day, for example, some Americans consume up to 6,000 calories¹, which can be double or triple their needs.

According to research from organizations including the National Institute of Health, the average weight gain during holidays for Americans is about 1-2 pounds². 

While this may seem relatively small, the problem is that most people never lose this extra weight, leading to gradual weight gain³ over the years. In fact, holiday weight gain can account for more than 50% of the total weight gained⁴ throughout the year, according to some studies.

In one study⁵, among people with obesity who were actively trying to lose weight, holiday weight gain was also observed, with increases between 0.3 to 0.9 kg (about 0.6 to 2 lbs.). Even those who were consistently monitoring their weight saw gains of about 0.4 to 0.6% (or about 1 lb. for someone who is 150 lbs.). 

Contrary to popular belief, the holiday season doesn't have to result in weight gain or a drop off in your typical workout routine. With the right strategies, you can enjoy your favorite foods and stay generally active without packing on the pounds. 

The key to not gaining weight over the holidays (or during vacations and other celebratory periods) lies in balance, moderation, and being mindful of your choices. It's unrealistic to expect yourself to eat perfectly when your routine is thrown off track, and you're eating out more. However, you can still eat well and maintain your weight if you strive for balance.

Why Women Are More Susceptible to Holiday Weight Gain

Women, especially post-menopausal women, can face unique challenges with weight gain during the holiday season due to the influence of hormones. 

Hormonal changes can slow down someone's metabolism, alter appetite regulation, and affect how the body stores fat⁶. As women age, they also commonly experience a natural decline in muscle mass, which further impacts metabolism, and a shift towards gaining belly fat.

Moreover, the stress of holiday planning⁷ and social obligations has been shown to increase the odds of “emotional eating” and higher alcohol consumption, making it even harder to resist indulgent foods. For example, emotional eating in response to stress, anxiety, and depression has been found to be a critical risk factor for recurrent weight gain⁸.

This makes it essential for women to adopt strategies that cater to their specific needs, such as focusing on nutrient-dense foods, monitoring their alcohol and sugar intake, staying active, and managing stress effectively.

How to Avoid Holiday Weight Gain: 7 Simple Strategies to Keep the Pounds Off

Whether you’re wondering how to stick to your exercise routine when you're busy, eat less sugar when tempted, or navigate parties without consuming loads of empty calories, these tips will help:

1. Avoid Arriving to Parties Hungry

Heading to a holiday party on an empty stomach can lead to overeating. If you're hungry before you arrive, it's much harder to resist high-calorie appetizers and treats.

Solution: Eat normally during the day and even consider having a small, healthy snack before  a party such as salad, fruit, or Greek yogurt. One study⁹ found that eating a healthy snack such as nuts prior to a big meal reduced overall calorie intake by boosting satiety.

This approach will likely curb your appetite and help you make healthier choices more easily when faced with lots of tempting options. 

Here are 12 high protein snack ideas (some of which make great additions to holiday parties):

1. Greek Yogurt with Nuts: Choose plain Greek yogurt and top with almonds or walnuts for a protein-packed and crunchy treat.
2. Cottage Cheese with Berries: Add a handful of fresh berries to a serving of cottage cheese for a sweet and satisfying snack.
3. String Cheese: A quick and easy option, with around 7 grams of protein per stick.
4. Turkey or Chicken Roll-Ups: Roll slices of turkey or chicken around cucumber sticks or cream cheese.
5. Beef or Turkey Jerky: Opt for low-sodium and minimally processed versions for a portable protein boost.
6. Smoked Salmon on Crackers: Pair smoked salmon with whole-grain crackers for a delicious, protein-rich snack.
7. Edamame: Lightly salted or seasoned edamame provides protein and fiber.
8. Hummus with Veggies: Use carrots, celery, or bell peppers to dip into protein-rich hummus.
9. Roasted Chickpeas: Crunchy and satisfying, they make a great on-the-go option.
10. Hard-Boiled Eggs: An easy, portable snack with 6 grams of protein per egg.
11. Deviled Eggs: Make these with Greek yogurt instead of mayo for an extra protein punch.
12. Protein Smoothie: Blend protein powder with almond milk, frozen fruit, and spinach for a creamy, nutritious snack.

2. Fill Your Plate With Vegetables and Protein

Holiday buffets can be filled with lots of different calorie-dense foods, making it hard to adhere to your usual diet and calorie intake. But there are usually healthier options available, too, you just need to purposefully choose them!

Solution: Load up on vegetables and lean proteins first, such as turkey, shrimp cocktail, salad, or veggies with a bit of dip. These foods are nutrient-dense, low in calories, and high in fiber and protein, which will help you feel full faster and for longer. Be mindful of fried foods, excess cheeses, and cured meats, sauces, and dressings, as they can quickly add extra calories to your meal. Instead, seek out filling, lower-calorie foods like:

• Raw veggies and crudite’
• Salad
• Roasted veggies
• Lean proteins like fish and chicken

3. Slow Down and Pace Yourself

One of the easiest ways to prevent overeating is to go slow, stay present, and enjoy each bite. It takes about 20 minutes for your brain to register that you're full, therefore you want to avoid rushing or eating while distracted.

Solution: Treat holiday feasts like a marathon, not a sprint. Chew slowly, savor each bite, and take small breaks. This will help you feel satisfied with less food and allow your body time to signal when it's full.

4. Set Your Alcohol Limit Pre-Party

Alcoholic drinks can be a sneaky source of sugar and empty calories. Plus, alcohol can lower your inhibitions, making it more tempting to indulge in unhealthy foods. 

Solution: Decide in advance how many alcoholic drinks you’ll have and stick to it, such as one or two. Alternating between alcoholic drinks and water can also help you pace yourself and stay hydrated.

But if you’re in perimenopause or beyond, you may find that alcohol is a quick way to experience hot flashes, sabotage your sleep, and disrupt your mood. For those still cycling, you may notice your periods are worse and your PMS is unmanageable with alcohol. These situations call for tasty mocktails. Here’s some recipes to enjoy this holiday season:

Cranberry Sparkle

Cranberries are rich in polyphenols, which support healthy blood sugar.

• Ingredients:
  • 2 oz unsweetened cranberry juice
  • 4 oz sparkling water or club soda
  • 1 tsp fresh lime juice
  • Fresh rosemary sprig (garnish)
  • Cranberries (optional, for garnish)

• Instructions:
  • Fill a glass with ice.
  • Combine the cranberry juice and lime juice, then top with sparkling water.
  • Stir gently and garnish with a sprig of rosemary and a few fresh cranberries.

Gingerbread Fizz

Ginger is anti-inflammatory and great for digestion. Cinnamon has the added benefit of supporting healthy blood sugar. 

• Ingredients:
  • 1 cup unsweetened ginger tea (chilled)
  • 4 oz sparkling water
  • 1/4 tsp vanilla extract
  • Pinch of ground cinnamon
  • Cinnamon stick (garnish)

• Instructions:
  • Brew ginger tea and let it cool completely.
  • Combine the tea, vanilla extract, and cinnamon in a shaker with ice. Shake well.
  • Strain into a glass, top with sparkling water, and garnish with a cinnamon stick.

Minty Pomegranate Refresher
If you’re someone susceptible to gas and bloating, mint can help. In addition, pomegranates provide polyphenols, which are great for your blood sugar and your ovaries. 

• Ingredients:
  • 2 oz unsweetened pomegranate juice
  • 4 oz soda water
  • 3–4 fresh mint leaves
  • Lime wedge (for garnish)

• Instructions:
  • Muddle the mint leaves in the bottom of a glass.
  • Add ice, pour in the pomegranate juice, and top with soda water.
  • Garnish with a lime wedge and additional mint leaves.

5. Limit Samples While Cooking

Tasting food while cooking is natural, but it can add up if you're not mindful. Each little taste can contribute extra calories. 

Solution: Only sample what’s necessary and keep portions small. Try chewing gum or drinking water while you cook to avoid constant nibbling.

6. Plan a Dessert Strategy

Desserts are often the highlight of holiday meals, and it’s okay to indulge occasionally. The key is to do so mindfully and to keep an eye on portions. 

Solution: Choose your favorite dessert or sample a few treats in small portions. You don’t have to deny yourself completely, but keep it as a treat, not a full second meal. You can also try making deserts that contain anti-inflammatory ingredients to support your hormones, blood sugar, mood, and gut through the holidays. 

Here’s some anti-inflammatory options that go great with holiday foods:

• Ginger and Turmeric: Potent anti-inflammatory spices that support joint health, menstrual cramps, and digestion.
• Cinnamon and Cloves: Packed with antioxidants to combat oxidative stress and great for blood sugar.
• Almond Flour: Rich in vitamin E and healthy fats, which reduce inflammation.
• Coconut Oil: Contains medium-chain triglycerides (MCTs) that support immune function.
• Avocado: High in healthy fats and antioxidants, supporting skin, progesterone production, and joint health.
• Raw Cacao: Rich in magnesium and flavonoids, which help reduce inflammation.
• Cinnamon: Contains anti-inflammatory compounds and helps regulate blood sugar.
• Pomegranate Seeds: Provide antioxidants that combat oxidative stress.

Anti-Inflammatory Chocolate Avocado Mousse

This rich and creamy chocolate dessert is packed with anti-inflammatory ingredients like avocado, cacao, and cinnamon. It’s an indulgent way to support your hormones.

Ingredients (Serves 4)

• 2 large ripe avocados
• 1/3 cup raw cacao powder (unsweetened)
• 1/4 cup pure maple syrup or raw honey (adjust to taste)
• 1/4 cup full-fat coconut milk
• 1 tsp vanilla extract
• 1/2 tsp ground cinnamon
• Pinch of sea salt
• Optional Toppings:
  • Pomegranate seeds (rich in antioxidants)
  • Unsweetened shredded coconut
  • Crushed pistachios or walnuts (anti-inflammatory nuts)
  • Fresh mint leaves

Instructions

1. Prepare the Ingredients:
   • Scoop the avocado flesh into a blender or food processor.
   • Add the cacao powder, maple syrup, coconut milk, vanilla extract, cinnamon, and sea salt.
2. Blend:
   • Blend until smooth and creamy, scraping down the sides as needed. Adjust the sweetness by adding more maple syrup or honey if desired.
3. Chill:
   • Transfer the mousse into serving bowls or ramekins.
   • Cover and refrigerate for at least 1 hour to let the flavors meld and the mousse firm up slightly.
4. Decorate:
   • Just before serving, top with pomegranate seeds, shredded coconut, crushed nuts, and/or mint leaves for a festive and nutritious garnish.
5. Serve:
   • Serve chilled and enjoy this creamy, hormone-loving treat!

Ginger Turmeric Spiced Cookies

These soft and chewy cookies are infused with anti-inflammatory spices like ginger, turmeric, and cinnamon, making them a festive and health-conscious treat. 

Ingredients (Makes ~12 cookies)

• 1 1/2 cups almond flour
• 1/4 cup coconut flour
• 1/4 cup coconut oil, melted
• 1/4 cup maple syrup or raw honey
• 1 large egg
• 1 tsp ground ginger
• 1/2 tsp ground turmeric
• 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 1/4 tsp ground cloves
• 1/2 tsp baking soda
• Pinch of sea salt
• Optional: Unsweetened shredded coconut or chopped nuts for topping. Or sprinkle with monkfruit just after you take them out of the oven.

Instructions

1. Preheat Oven:
   • Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. Mix Dry Ingredients:
   • In a large bowl, whisk together almond flour, coconut flour, baking soda, sea salt, ginger, turmeric, cinnamon, nutmeg, and cloves.
3. Combine Wet Ingredients:
   • In a separate bowl, whisk the melted coconut oil, maple syrup, and egg until smooth.
4. Combine Wet and Dry Ingredients:
   • Gradually mix the wet ingredients into the dry ingredients until a soft dough forms.
5. Shape Cookies:
   • Roll tablespoons of dough into balls and place them on the prepared baking sheet. Flatten slightly with your fingers or the back of a spoon.
6. Add Optional Toppings:
   • Sprinkle with shredded coconut or chopped nuts for added texture and flavor.
7. Bake:
   • Bake for 10-12 minutes, or until the edges are golden brown. The cookies will be soft but firm up as they cool.
8. Cool and Serve:
   • Let the cookies cool on the baking sheet for 5 minutes, then transfer to a wire rack to cool completely.

7. Work in Some Extra Activity

Staying active during the holidays is a great way to offset some extra eating and keep stress at bay. No, I am not suggesting you have to earn your food or punish your body with exercise. But as the months grow cold and our routine gets disrupted, it’s easy to dial back our regular exercise.

Solution: Plan a morning workout before a big meal or start a new tradition, like a family walk after dinner (this is so great for digestion and blood sugar). Physical activity not only helps burn calories but also boosts your mood and energy levels.

Here are 5 holiday themed activities that I get my boys into so we can keep our bodies moving, even while I’m sometimes in the kitchen. 

1. Holiday Dance Party

• How to Do It: Create a playlist of holiday favorites and dance together for 10-30 minutes.
• Why It Works: Dancing is a full-body workout that improves cardiovascular health and coordination while spreading holiday cheer.
• Make It Festive: Use jingle bells or wear Santa hats for extra fun. 

2. Reindeer Relay

• How to Do It: Set up a mini obstacle course in your living room or yard. Include tasks like crawling under a “chimney” (table), leaping like reindeer, or delivering “presents” (toys) to a designated spot. Getting the bows in the basket is an easy one where we put a pile of bows on one side of the room and a basket on the other. Using a spoon, you have to scoop up a bow and run to the other side to beat your opponent in who gets the most bows within a minute. We sometimes do mom vs. dad teams or kids vs. parents. 
• Why It Works: Builds strength, agility, and endurance while encouraging teamwork.
• Make It Festive: Use holiday-themed items like stockings or gift bags as props.

3. Snowball Squat Toss

• How to Do It: Use soft, lightweight objects (like rolled-up socks or small pillows) as “snowballs.” While in a squat position, toss the “snowballs” into a basket or to a family member. Bonus if you can jump squat.
• Why It Works: Strengthens legs and core while improving coordination and teamwork.
• Make It Festive: Add a time challenge or see who can make the most “snowball” baskets.

4. Santa Sack Races

• How to Do It: Use pillowcases or large fabric bags as “Santa sacks.” Have a hopping race from one end of the room or yard to the other.
• Why It Works: Provides cardio and leg strengthening while promoting laughter and friendly competition.
• Make It Festive: Decorate the “Santa sacks” with holiday designs or assign holiday character roles like elves or reindeer.

5. Holiday Yoga Adventure

• How to Do It: Create a yoga flow based on holiday themes:
  • Tree Pose: Be a holiday tree.
  • Star Pose: Shine like a tree topper.
  • Downward Dog: Pretend to be Santa’s reindeer stretching.
  • Child’s Pose: Rest as if you're waiting for presents.
• Why It Works: Improves flexibility, balance, and mindfulness while calming holiday stress.
• Make It Festive: Use holiday music and narrate it as a Christmas story. You can come up with poses for any holiday you celebrate, like spin like a dreidel or turkey pose (which we use Warrior 3 and move our “wings.”)

How to Make Your Holiday Weight Gain Temporary (If You Do Gain)

If you happen to gain a pound or two over the holidays, don't stress! Holiday weight gain can be temporary and be managed with some simple post-holiday habits:

• Get back into your regular routine right away: Return to your usual eating and exercise habits after the holidays as soon as you can to help shed any extra weight.

• Focus on hydration: Drinking water can help flush out any excess sodium and reduce bloating. It's especially helpful when you replace sugary drinks and alcohol with water.

• Incorporate more fiber and protein: These nutrients can help control your appetite and stabilize blood sugar levels.

• Consider taking Myo Inositol Plus: For an added edge, Myo Inositol Plus taken in supplement form,  can help support healthy metabolism, blood sugar balance, and appetite control. It’s an excellent addition to your routine if you’re looking for extra support to avoid holiday weight gain.

Sample One-Day Holiday Meal Plan for Weight Management

Following a Mediterranean-inspired diet like this, rich in healthy fats, lean proteins, and fiber, can help support heart health, maintain energy, and prevent holiday weight gain.

To give you an idea of how to eat mindfully and healthfully during the holidays (and afterward, too), here’s a one-day sample meal plan that’s both satisfying and nutritious:

Breakfast:

• Greek yogurt with fresh berries, a sprinkle of chia seeds, and a drizzle of honey. Plus coffee and water.

Lunch:

• Mixed greens salad with grilled chicken, cherry tomatoes, cucumber, avocado, and a sprinkle of nuts, dressed with olive oil and lemon

Snack (such as before a party):

• Handful of almonds or an apple with a tablespoon of almond butter

Dinner:

• Baked salmon with steamed veggies, and quinoa or sweet potatoes.

Dessert:

• A small piece of dark chocolate or a mini slice of your favorite holiday treat.

Anti-Inflammatory Holiday Appetizers

One of the best ways I ensure I have something to eat at a holiday party is to bring a dish. Here are 3 easy appetizers to try this year.

1. Smoked Salmon and Avocado Cucumber Bites

Ingredients:

• 1 large cucumber
• 1 avocado
• 1 tbsp lemon juice
• 4 oz smoked salmon (wild-caught if possible)
• 1 tbsp olive oil
• Fresh dill (for garnish)
• Pinch of sea salt and black pepper

Instructions:

1. Slice the cucumber into 1/4-inch thick rounds and arrange them on a platter.
2. Mash the avocado with lemon juice, olive oil, sea salt, and black pepper.
3. Spread a small amount of avocado on each cucumber slice.
4. Top with a piece of smoked salmon.
5. Garnish with fresh dill and serve.

2. Turkey and Sweet Potato Sliders

Ingredients:

• 1 lb ground turkey (lean, organic if possible)
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp turmeric
• 1 medium sweet potato (sliced into 1/4-inch rounds)
• 1 tbsp avocado oil
• Mixed greens or arugula
• Dijon mustard or avocado mayo (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss sweet potato slices with avocado oil and bake for 20 minutes, flipping halfway.
2. In a bowl, mix ground turkey with garlic powder, paprika, turmeric, sea salt, and black pepper. Form into small patties.
3. Cook the turkey patties in a skillet over medium heat for 4-5 minutes per side, or until fully cooked.
4. Assemble sliders: Use sweet potato slices as “buns,” layering a turkey patty and a small handful of greens. Add a dollop of Dijon mustard or avocado mayo if desired.
5. Secure with toothpicks and serve.

3. Deviled Eggs with Turmeric and Smoked Paprika

Ingredients:

• 6 large eggs
• 2 tbsp avocado mayo or plain Greek yogurt
• 1/2 tsp ground turmeric
• 1/2 tsp Dijon mustard
• 1/4 tsp garlic powder
• Smoked paprika and fresh parsley (for garnish)
• Pinch of sea salt and black pepper

Instructions:

1. Hard boil the eggs, then peel and cut them in half lengthwise.
2. Scoop out the yolks and place them in a bowl. Mash them with a fork.
3. Add avocado mayo (or Greek yogurt), turmeric, Dijon mustard, garlic powder, sea salt, and black pepper. Mix until smooth.
4. Spoon or pipe the mixture back into the egg whites.
5. Garnish with smoked paprika and fresh parsley before serving.

Final Thoughts on Staying Healthy During the Holidays

The holiday season is a special time meant to be enjoyed, not filled with guilt about food and weight. By adopting these strategies, you can help avoid holiday weight gain while still having fun indulging in some of your favorite seasonal treats.

If you do gain a little weight, don’t stress—it’s easy to get back on track when you go back to your usual healthy habits right away. Stay mindful, stay active, and enjoy the holiday season!

References

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2. https://www.dhs.gov/employee-resources/news/2021/12/16/healthy-weight-healthy-holidays ↩︎
3. https://pubmed.ncbi.nlm.nih.gov/24662697/ ↩︎
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC4336296/ ↩︎
5. https://pubmed.ncbi.nlm.nih.gov/28744374/ ↩︎
6. https://pubmed.ncbi.nlm.nih.gov/34898344/ ↩︎
7. https://pubmed.ncbi.nlm.nih.gov/37836485/ ↩︎
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