Is holiday weight gain temporary? The causes and tips for overcoming holiday weight gain

Holiday weight gain is a common, international phenomenon that stands for an increase in body weight during the festive period. In the US, this usually refers to the time between Thanksgiving and New Year, during which people on average gain 0.37 kg (~0.8 lb).

Is holiday weight gain temporary? Most often, holiday weight gain isn’t actual fat because gaining fat requires a significant calorie surplus. Instead, it’s mainly water and food weight that can go away on their own as you return to your habitual lifestyle. However, some people may not lose the gained weight without intentional effort. This depends a lot on their lifestyle, age, genes, stress levels, and other factors. In this case, it’s recommended to follow general eating and activity tips to speed up the process.

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“Gained 5 lbs over Christmas,” “Woke up weighing more after Thanksgiving,” these and other similar claims are not new. Over decades, they’ve become nearly anecdotal. But there is truth to them. And this is something many people fear.

Holiday weight gain is a phenomenon that might be easy to explain. Festive gatherings with large, delicious dinners and, often, alcohol, frequently don’t go unnoticed for your waistline. But is holiday weight gain temporary? And what can be done about it?

In this article, we’ll answer all the popular questions about this phenomenon to help you stop fearing putting on weight during the holidays and provide a clear roadmap to staying fit.

What Is Holiday Weight Gain?

Holiday weight gain is not a medical term, but a phenomenon that has been known and studied for decades now. It stands for an increase in body weight that happens around festive periods. Most often, when talked about or studied, holiday weight gain spans a 6-week winter period that begins with Thanksgiving and ends around New Year’s (late November to early January).

What Does Science Say About Holiday Weight Gain?

While many people are used to thinking that holiday weight gain is some abstract, anecdotal thing, there is actually science behind it.

A classic 2000 study has confirmed this phenomenon by examining a sample of 195 adults. The study found that the average holiday weight gain totaled only 0.37 kg (~0.8 lb). However, in overweight or obese individuals, it was significantly higher - 14% of participants with excess weight gained more than 2.3 kg (~5 lb) from Thanksgiving to New Year.

Other studies have found that holiday weight gain has an international character. Researchers looked at different festive periods across three countries:

• United States - Thanksgiving through Christmas
• Germany - Christmas through Easter
• Japan - Christmas and Golden Week (April 29 to May 5)

The results have shown that people across all three countries ended up weighing more. On average, participants’ weight increased by 0.5% compared to their weight before the holidays.

These and other studies confirm that holiday weight gain is real. Furthermore, this phenomenon exists across different nations and festive periods. However, the findings also indicate that people often overestimate how much they gained. In reality, the average holiday weight gain is insignificant in most people. Higher gains are only observed in people who initially had a higher body mass index.

The Causes of Holiday-Related Weight Changes: Holiday Fat vs. Water vs. Food Weight

Based on study findings and regular people’s experiences, it’s indeed possible to put on additional pounds during the festive period. However, when we talk about weight gain, we typically mean gaining fat. And it’s important to note that a larger number on the scale after the holidays doesn’t always mean that you gained fat.

There are three things that can lie behind weight change:

Water Weight

Water weight is the weight you gain from liquid retention. When water builds up in blood vessels, tissues, and cells, it can add a few extra pounds, which, however, have nothing to do with fat.

This kind of weight gain can appear from a combination of factors, including alcohol intake, a lack of activity, and a diet with a high concentration of sodium and carbohydrates. During the holidays, you often have all these factors together, which is why water weight is a common cause of holiday weight gain.

Food Weight

Food weight is the weight of food left in your intestines. Sometimes, when you get on a scale soon after having a large meal (which is common during the holidays), you can see a larger number simply because not all the food has been digested yet.

In most cases, food weight is temporary. It disappears once all the food eaten is digested and eliminated. However, chronic digestive issues can also lead to unintentional weight gain. So if you have a gut condition and eat something that triggers inflammation during the holidays, you can also experience a more long-term weight change.

Fat Gain

When we talk about gaining weight, we mainly talk about gaining fat. That’s what many people are worried about after the holidays. But there are a few things you must know about fat gain.

Gaining fat takes a constant calorie surplus that you sustain for a long time. According to general estimations, you need to eat 7,700 calories over what your body expends to gain just 1 kg of body fat. With this in mind, it’s highly unlikely that you end up with a massive holiday fat gain. Even if your scale number goes up by several kilograms, chances are that it’s mostly water because it’s physically hard to consume so many calories.

Is Holiday Weight Gain Temporary?

As you now know, a Christmas or Thanksgiving weight gain is a rather common thing. It’s familiar to millions of people and is generally considered normal. Still, most people who face it feel disappointed and overwhelmed. And they often wonder: Is holiday weight gain temporary?

The answer depends on several factors. Generally speaking, since it’s mainly food or water weight after holiday and not fat, the effect should be temporary. Many people should return to their pre-holiday weight within one to several weeks after the holidays if they return to their typical eating and activity habits.

Yet, it’s important to understand that the weight loss process depends on a range of factors. This includes not only your lifestyle, but also your:

• Age
• Genes
• Sleep
• Stress levels
• Metabolic rate

Depending on these factors, some people may not drop the weight they gained over the holidays without intentional effort. It’s possible to remain at the same weight for months after the festive season. And this weight may also accumulate from year to year.

Additionally, the answer to the question “How long does it take to lose holiday weight?” depends on the total amount of weight you gain. So there really isn’t one average timeframe that you can rely on.

Overcoming Holiday Weight Gain: Practical Tips

If you notice some weight gain at the end of the festive season, of course, this can feel overwhelming. The good news is that you can do something about it. Sometimes, it just requires a bit of effort.

Here are a few practical tips that should help:

• Return to your normal eating patterns. If you are used to eating more processed and unhealthy foods, consider changing your diet to create a healthy calorie deficit (about 500 calories per day).
• Increase your physical activity. Start training regularly and get on the move every day. For example, you can start walking a few miles a day. This will help you increase calorie expenditure and speed up the weight loss process. 

• Drink plenty of water. After high-calorie festive meals and alcohol, your body retains water. Proper hydration will help you reduce retention and lose water weight.
• Focus on consistent effort rather than the speed of the result. How long to lose vacation weight is one of the most common questions people ask, and as you now know, there is no one-size-fits-all answer to it. The process of weight loss depends on a variety of factors, and it doesn’t always happen fast. So it’s important to stay patient and gradually move toward your goal.

FAQ

Is it normal if I gained 5 lbs over Christmas?

Yes, holiday weight gain is an absolutely normal phenomenon. So it’s generally okay if you notice a larger number on the scale. However, 5 lbs is generally higher than the average holiday weight gain confirmed by studies (0.8 lb). It’s possible that you’ve gained 5 lbs if you initially had a larger body mass index or if you have significant water retention or remaining food weight.

How long does vacation weight gain last?

The answer depends on many factors, including how much weight you gained, your lifestyle and diet, age, genes, and others. Some people may drop the gained weight naturally a few weeks after returning to their habitual lifestyle. Others may stay at the same weight for months unless they take intentional effort.

Conclusion

Gaining weight during the festive season is considered normal. Moreover, it’s very common not only in the US, but internationally. On average, people can gain between 0.8 lb and 5 lbs during the holidays, depending on their initial body mass index and lifestyle.

Is holiday weight gain temporary? The answer to this question is somewhat tricky. According to most studies, the weight you gain during the holidays is mainly water and food weight. Gaining fat, in particular, requires a significant and prolonged calorie surplus. Given this, the weight you gain can go away on its own within several weeks or months. However, some people may need to put intentional effort into returning to their pre-holiday weight.

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