Do We Really Gain That Much Weight Over the Holidays?
Nov 13, 2025 • 6 min read
Published on November 13, 2025 | Updated on November 13, 2025
November 13, 2025
NASM Personal Trainer, NASM Fitness Nutrition Specialist, ACE Sports Conditioning Specialist, NASM Performance Enhancement Specialist
The holidays are often framed as a nutritional danger zone, where every festive meal threatens to derail your health. But here's what the research actually shows: most people experience less holiday weight gainthan they imagine, and most of what appears on the scale isn't even fat.
This doesn't mean the holidays have zero impact, but the constant fearmongering certainly isn't helping anyone enjoy this special time of year. What if, instead of restrictive diets or guilt-fueled resolutions, you could navigate the season with just a few simple, sustainable strategies?
In this article, we'll show you what actually happens to your body during the holidays, and share practical ways to celebrate fully without sacrificing your wellbeing or stressing about the scale.
Most people don’t gain 5 pounds over the holidays. According to multiple studies tracking daily weight changes, the actual average weight gain during holidays lower, around 0.4–0.9 kg (roughly 1–2 pounds).
The five-pound idea likely stems from anecdotal reports and media repetition rather than actual science. It’s one of those numbers that sounds alarming enough to stick, but has little data to back it up.
A narrative review published in the journal Obesity found the average holiday weight gain is just 0.3 to 0.9 kg (0.66 to 2 lbs) from the end of November through January. . This is a statistically significant change, yes, but far from the dramatic 5-pound narrative.
Another large-scale study using smart scales tracked thousands of participants across the U.S., Germany, and Japan. It found that weight typically peaked right after Christmas, with increases ranging from 0.4% to 0.6% of body weight, or roughly 0.5 kg for the average adult.
The takeaway? Holiday weight gain is real, but nowhere near the dramatic numbers you’ve probably heard.
The number on the scale might go up during the holidays, but that doesn’t mean you’ve packed on pounds of fat. Understanding what’s actually happening in your body helps put those temporary weight fluctuations into perspective.
Most of the immediate weight gain after a big holiday meal isn’t fat —it’s water. Hearty meals tend to be higher in carbs and salt, which both encourage your body to hold onto water.
Glycogen (your stored form of carbs) holds water with it, and sodium pulls water into your tissues. That’s why you might wake up feeling puffy after a few days of festive eating. This is normal, and it usually resolves within a few days.
Holidays tend to loosen our daily rhythm. Instead of regular meals, there may be grazing, buffets, and generous portions. Add in alcohol or late-night snacks, and you have a setting where mindful eating takes a back seat. None of this is “wrong”, but the extra calories can sneak in more easily when meals feel less planned.
Cold weather, time off work, and cozy days on the couch make movement less of a priority during the holidays. Even just a few days of reduced physical activity can lead to changes in energy balance.
If your daily walk turns into a movie marathon or gym time is replaced with travel stress, it happens but it is one factor that can contribute to that temporary weight increase.
While the holiday weight gain isn’t as dramatic as we’ve been told, it still warrants attention. This is because even small increases can quietly add up over the years, especially if they’re never fully reversed.
Studies show that the weight gained during holidays may oftenpersist into spring and beyond, gradually becoming part of your new baseline.
Add that up over a few years, and it’s easy to see how gradual weight gain becomes a long-term trend without you ever noticing a “big moment” when it happened.
That doesn’t mean you need to skip dessert or punish yourself come January. Instead, think of this season as practice for maintenance mode: learning how to enjoy festive foods mindfully, balance indulgence with movement, and return to routine without panic.
A few simple habits can help your body maintain its natural balance.
The holidays are meant to be enjoyed, not spent obsessing over the scale. Our first piece of advice? Focus on what matters most—celebrating, connecting with loved ones, and savoring the season.
That said, if you'd like to maintain your wellness goals while still enjoying yourself, here are some practical strategies to help you navigate the holiday season:
Rather than trying to eat perfectly every day (spoiler: it rarely works), let your week breathe. After a more indulgent day, balance it out with a lighter day that emphasizes veggies, lean proteins, and hydration to give your body a reset.
Enjoy the cookie. Savor the gravy. But do it with awareness, not on autopilot.
Research shows that simply slowing down, paying attention to taste and fullness, and eating without distraction can reduce overeating.
If you’re looking for a more balanced celebration, holiday mocktails can offer the same cheer without the extra calories and lower inhibitions that can come from indulging in alcohol.
While it may not be the season to start an intense workout plan,low-impact cozy cardio or a few bodyweight moves in the morning still count. Staying gently active helps reduce blood sugar spikes and keeps energy levels more stable, while maintaining momentum with healthy habits.
Skipping meals to “save up” for a big dinner usually backfires. You arrive starving, eat too fast, and end up overly full. Try keeping your usual breakfast and lunch so you feel balanced heading into celebrations. A protein-rich holiday breakfast can help reduce cravings and set a steady tone for the rest of the day.
Holiday foods are often saltier than usual, and cozy indoor heat can be dehydrating. Drink water consistently to reduce bloating, aid digestion, and support your body in processing the extra food and drinks.
In one study, people who weighed themselves regularly during the holidays and had a personal “maximum weight” target (e.g., +0.5 kg) were less likely to gain weight. Weigh in once or twice a week, note the trend, and adjust gently. Walking with weight loss in mind is one of the easiest adjustments you can make during the holiday season.
It’s completely normal for your weight to fluctuate ±2–3 kg (5–6 lbs) within a few days, depending on what you’ve eaten, your hydration status, and where you are in your menstrual cycle (for women). Don’t panic over these temporary shifts. Focus on the overall trend and maintaining healthy habits as best you can, not the daily number.
Holidays are meant to be enjoyed, food included. A little extra on the scale after Christmas isn’t a failure; it’s a reflection of celebration, connection, and a well-deserved break from routine.
When you approach the holiday season with self-compassion instead of self-criticism, everything becomes easier to manage. You eat more mindfully, move because it feels good, and bounce back naturally.
Let your goal be awareness, not perfection. Let your choices come from care, not compensation. Allow your habits to carry you through a time of year that’s meant to be joyful.
For most people, any actual fat gain is small and can be reversed within a few weeks once they return to regular eating and activity. Water weight often drops even faster, within days, if you quickly get back to a healthier routine.
Water retention from festive meals usually resolves within a few days. Once you reduce sodium intake, eat more potassium-rich foods (like leafy greens and bananas), and stay hydrated, your body naturally releases the excess fluid.
It’s usually a mix of more food volume, higher sodium intake, extra carbs, and less movement. These factors cause temporary weight increases that don’t reflect real fat gain.
Research shows the average weight gain over holidays is around0.4–0.9 kg (roughly 1–2 pounds) during the holiday season. Weight typically peaks within 10 days after Christmas, then stabilizes if you resume your previous healthy routine.
Not necessarily, but it often becomes permanent if you don’t actively reverse it. Studies show that holiday weight gain can stick around spring and summer without intervention. The key is returning to normal eating and activity patterns in January rather than swinging to extremes.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
