Long before there was anything resembling a weight gain pandemic, the span from Thanksgiving to New Year’s Eve was the greatest collective threat to our waistlines and why so many resolutions seem to involve dieting and hitting the gym.
The good news is that while holiday weight gain is a reality, it’s not nearly as serious as most people think. According to a survey of 2,000 Americans conducted by OnePoll on behalf of Herbalife Nutrition, Americans expected to gain an average of 8 pounds during the 2021 holiday. But the research was published in September 2016 The New England Journal of Medicine has found that most only gain about 1 pound during this time.
“People tend to think they’ll gain more weight over the holidays than they actually do, but the weight they gain will compound over time if they don’t lose it,” says Christina Badaracco , a Washington, DC, Registered Dietitian and Health Advisor. In fact, research has found that these incremental weight gains add up over the years.
Gaining weight on vacation isn’t all about partying, says Badaracco. “There are many factors that can influence weight gain at this time of year: sleep cycles, stress, less physical activity, seasonal depression, and more alcohol consumption,” she says. It’s important not to let these factors – which can linger for months after the holidays – become unhealthy habits.
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Reasons we tend to win during the holiday season
It makes sense that a season of holiday feasting and indulgent treats could derail our usual healthy eating habits, but there are several other factors stacked against us in the struggle to balance the scales.
- Cold weather makes us eat more overall and reach for more enjoyable foods. Like other animals, humans developed a tendency to gain more body fat in anticipation of cold weather, when food tended to become scarce. According to an article published by the Royal Society in January 2016, we’ve never really lost that evolutionary urge. It doesn’t help that many fresh fruits and leafy greens aren’t in season this time of year, forcing us to reach for heartier — and often higher-calorie — foods. In fact, a meta-analysis published online in August 2020 was published in frontiers in psychology found that people with seasonal depression, a type of depression associated with the winter months, have more cravings for starchy foods than people who don’t have the mood disorder.
- Shorter, darker days throw off our circadian rhythms. Circadian rhythms refer to the cyclical patterns of bodily functions, such as sleeping and eating, that follow an internal 24-hour clock, according to the National Institute of General Medical Sciences. Circadian rhythms can be affected by external factors, including the amount of natural light we are exposed to, which can sometimes throw them off balance. “In the winter, our sleep cycles are turned off. We get less sunlight and are more indoors,” Badaracco says. These factors can affect insulin secretion, fat storage, and metabolism — all of which play a role in weight maintenance, she says. According to an article published in August 2021 in Current opinion in biotechnology.
- We’re less active. Gallup polling data shows that the percentage of American adults who report that they exercise frequently — for at least 30 minutes, three or more days a week — hits its lowest point in December each year. Shorter days and colder weather means less motivation to get outside to exercise or even go to the gym. Energy levels also appear to be lower: More than a third of Americans reported getting more sleep during the winter in a survey for the American Academy of Sleep Medicine.
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- we drink more As the temperature drops and daylight hours decrease, many people tend to seek the comfort of an alcoholic beverage to help them cope. According to a study published in the Journal in May 2019, being in the coldest regions of the world was associated with increased alcohol consumption in winter hepatology, possibly because alcohol acts as a vasodilator, increasing blood flow to the skin and producing a warm sensation. Alcohol sales have skyrocketed during the pandemic, according to a study published in November 2021 alcohol, probably because drinking is a way for many people to manage stress. While the initial effects of a drink or two can be calming, overconsumption can lead to a host of other health problems, from liver disease to depression. And many Americans don’t think that each alcoholic drink adds about 100-plus calories to a meal, according to the Dietary Guidelines for Americans.
Strategies for successfully losing weight on vacation
If you’ve unintentionally gained weight over the holiday season or hit a plateau while previously steadily losing weight, it’s important not to beat yourself up about it. “First of all, be kind to yourself,” says Colleen Tewksbury, PhD, a Philadelphia registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Feelings of guilt can often trigger the cycle of emotional eating. Instead, use these strategies to develop new healthy habits:
- make a plan Spontaneity might be great about some things, but losing weight isn’t one of them. According to a study published in the Journal in April 2021, people who are successful in losing weight tend to plan ahead strategies such as packing healthy snacks when traveling Obesity Science & Practice. And those who identified at least three strategies to help them reach their weight goals were the most successful. So don’t try to fan it; be prepared when temptation strikes.
- Weigh yourself regularly. Stepping on the scale every day has been one of the strategies most commonly used by successful dieters Obesity Science & Practice to learn. One reason this might be helpful, Badaracco says, is because it’s a goal toward which “you can find positive reinforcement if you’re successful.” She notes that anyone with a history of eating disorders should exercise caution and speak to their doctor before beginning any diet.
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- Get yourself into a rut. OK, a routine. The holidays are meant to be a time for celebration and enjoyment, says Tewksbury, and that means going outside of your usual schedules. While this can be a nice break, after the holidays it’s time to get back into your healthy eating habits. When something is a habit, it is almost thoughtless and instinctive to do it. A randomized, controlled trial of 75 overweight or obese adults found that forming new habits and breaking old habits resulted in clinically important weight loss after one year, according to a study published in April 2018 International Journal of Obesity.
- Refer a friend. When people are struggling with the weather urging us to stay indoors and are experiencing a post-holiday slump, setting goals together with others can be especially helpful, says Badaracco. Whether you’re starting dry January (or extending it into February and beyond) or getting back in the gym, a partner who helps you hold yourself accountable can help you see results. Plan workouts with a buddy, meet up at work, or swap healthy recipes with a buddy. “It makes the activity so much more enjoyable and you look forward to it,” says Badaracco. If you’re still social distancing, using an app like Noom or even writing a journal can offer support to prevent you from abandoning your goals until they’ve become habit.
- Be patient. The holiday season is generally defined as a six-week stretch. If you have overdone yourself for this time, the pounds will not suddenly disappear overnight. “It’s more important and more effective to set small, manageable goals,” says Badaracco. “Scheduling a 15-minute walk three times a week may not seem like much, but it’s a small win that can move you forward. Then you can gradually increase the goal.” Also, research shows that losing weight slowly and steadily is safer and more effective.