Holiday Weight Gain: Inevitable or Avoidable

For most people watching their weight, the holidays can be a tough time.  In the midst of all the parties and highly delectable sweets, one can be left feeling as though holiday weight gain is inevitable (not to mention the fact that it's commonly reported that Americans gain an average of 5 lbs. during this time).  Unfortunately, this can lead to unnecessary fear during what should be a joyous time or a "What the heck, I'll just eat it all" approach, which can lead to guilt and/or regret later. Neither are good.

Fortunately, it doesn't have to be this way.  A study published in the New England Journal of Medicine sought to address just how much weight people actually gain during the holidays, meaning the period between Thanksgiving and New Year's Day.  Their findings were pretty interesting: People tend to gain an average of roughly...one pound.  The point, you ask? For those paralyzed by fear of the holidays, they can rest easy knowing that it's not inevitable. Thanksgiving + Christmas + New Years does not necessarily = 5-10 lbs extra.  Of course, one still needs to use common sense, get plenty of rest and physical activity, and practice moderation.

If you're still worried that the holiday temptations are just too hard, a study published in Health Psychology may prove helpful.  The researchers sought out a way to help obese weight controllers minimize weight gain during the holiday season.  What they found is that self-monitoring can be very effective.  In other words, try keeping a food journal.  Write down everything you eat, how many calories and grams of fat were in the portion you consumed as well as how big the portion was.  Then, find someone (spouse, trusted friend, weight management consultant) to whom you can show it each week for added accountability. Be sure to choose someone who will be lovingly truthful with you, not someone who will shame you.

Most importantly, take time to remember why it is we celebrate this season, and let that Good News fill you heart to overflowing.

For other tips on avoiding holiday weight gain, check out my previous posts!

Sources: Boutelle, K.N., Kirschenbaum, D.S., Baker, C.B., Mitchell, E.M.(1999). How Can Obese Weight Controllers Minimize Weight Gain During the High Risk Holiday Season?  By Self-Monitoring Very Consistently.  Health Psychology,18, 364-368.

Yanovski, J.A., Yanovski, S.Z., Sovik, B.S., Nguyen, T.T., O'Neil, P.M., Sebring, N.G. (2000).  A Prospective Study of Holiday Weight Gain.  New England Journal of Medicine, 342, 861-867.