How much weight do people normally gain during the holidays?

December 25, 2025 •

5 min read

Despite popular belief that holiday weight gain is substantial, research shows the average adult gains significantly less than commonly perceived, typically between 0.8 and 2 pounds. However, this small amount can become a permanent fixture if not addressed, potentially contributing to long-term weight gain over the years.

Quick Summary

An analysis of studies reveals adults typically gain a modest amount of weight over the holiday season, often less than two pounds. Individuals who are overweight or have a history of weight loss may be more susceptible to gaining, and this seasonal increase often persists into the following year, contributing to long-term weight trends.

Key Points

Modest Average Gain: Studies show adults gain an average of 0.8 to 2 pounds during the holidays, far less than the rumored five pounds or more.
Cumulative Effect: The bigger issue is that this modest holiday weight gain is often not lost and can accumulate year after year.
Temporary vs. Permanent Weight: Much of the initial weight fluctuation is due to water retention from high-sodium and high-carb holiday foods, not just fat.
Higher Risk Groups: Individuals who are overweight or have a history of weight loss are at a higher risk of gaining more weight during this season.
Preventive Strategies: Techniques like mindful eating, staying active, planning meals, and managing stress can effectively prevent holiday weight gain.
Balance, Not Deprivation: Enjoying holiday treats in moderation while focusing on overall healthy habits is a more sustainable approach than strict deprivation.
Beyond the Scale: Focusing on non-food related holiday traditions and managing stress levels are crucial for overall health and avoiding weight gain.

The Truth Behind Holiday Weight Gain

The festive season, from Thanksgiving through New Year's, is often associated with indulging in high-calorie foods and decreased physical activity. For years, the prevailing belief was that the average person packed on five pounds or more during this short period. This notion has fueled anxiety and stress around holiday meals and gatherings. However, scientific research offers a different perspective, suggesting that the reality of holiday weight gain is far less dramatic than the myth suggests, although it has long-term implications.

Separating Fact from Fiction

Research published in the New England Journal of Medicine in 2000 found that the average weight gain during the six-week holiday period was only 0.37 kg (less than a pound). While this figure is significantly lower than the five-plus pounds commonly believed, the more critical finding was that this weight was not subsequently lost during the rest of the year. This pattern of incremental, unlost weight gain year after year is what truly contributes to the gradual increase in body weight that many adults experience over time.

Why Do We Tend to Overestimate Holiday Weight Gain?

Several factors contribute to the perception of more significant weight gain than what is actually measured:

Temporary Fluctuations: A quick weight increase over a few days is often due to water retention and increased salt and carbohydrate intake, not fat accumulation. Sodium causes the body to retain water, and muscle glycogen stores carbs along with water. This temporary fluctuation can easily add several pounds to the scale, leading to a false perception of fat gain.
Psychological Factors: The intense focus on food and holiday feasting can make people feel as though they've overdone it more than they actually have. This can be compounded by stress, which is often heightened during the holidays, and a sense of guilt after indulging.
Cultural Exaggeration: Media reports and anecdotal evidence have amplified the notion of massive holiday weight gain over the years, with claims of 5 to 10 pounds being gained between Thanksgiving and New Year's often circulated without scientific basis.

Factors Influencing Holiday Weight Gain

While the average gain is modest, certain individuals and behaviors can increase the likelihood of gaining more weight:

Higher Baseline BMI: Studies have shown that individuals who are already overweight or obese tend to gain more weight during the holiday season compared to those with a normal BMI. This may be due to factors such as existing metabolic differences or behavioral patterns.
Prior Weight Loss: People with a history of significant weight loss are also at higher risk of gaining weight back during the holidays. Maintaining weight is often more challenging than losing it, and the holiday season presents a difficult environment for self-monitoring.
Sedentary Behavior: A decrease in physical activity is a common feature of the holidays. The combination of less movement and increased food intake creates a perfect storm for weight gain.
Increased Alcohol Consumption: Holiday parties often involve drinking more alcohol than usual. Many holiday beverages are calorie-dense, and alcohol can also lower inhibitions, leading to poor food choices.

Strategies for Navigating the Holidays Healthily

Avoiding holiday weight gain is not about deprivation; it's about balance and mindfulness. Here are some effective strategies to maintain your weight and well-being during the festive season:

Stay Active: Incorporate movement into your holiday schedule. This could be as simple as a family walk after a meal, parking further from the store, or taking the stairs. Even short, regular bursts of activity can make a significant difference.
Practice Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly, savoring each bite, and put your fork down between bites. Before filling your plate, survey all the options and prioritize the foods you truly want to enjoy.
Don't Skip Meals: Skipping meals to "save up" calories for a big feast can backfire, leading to excessive hunger and overeating. Eating light, balanced meals throughout the day can prevent overindulgence later.
Hydrate Wisely: Drink plenty of water throughout the day. It's easy to mistake thirst for hunger, and staying hydrated can help manage cravings and fill you up. Alternate alcoholic drinks with water at parties.
Get Enough Sleep: Sleep deprivation can disrupt hormones that regulate appetite, leading to increased hunger and cravings. Aim for 7-8 hours of quality sleep per night.
Manage Stress: The holidays can be a stressful time, and stress can lead to emotional eating. Find healthy outlets for stress, such as exercise, meditation, or spending time with loved ones.
Plan Ahead: If you know you're attending a party with rich food, plan to eat a light, balanced meal beforehand. Bringing a healthy dish to share is another way to ensure you have a nutritious option.

Weight Management Approaches: Active vs. Reactive


Feature	Active Weight Management (Pre-Holiday)	Reactive Weight Management (Post-Holiday)
Mindset	Proactive, focused on prevention	Remedial, focused on damage control
Goal	Maintain current weight and healthy habits	Reverse weight gain, often involves restrictive diets
Strategies	Mindful eating, regular exercise, setting realistic goals, bringing healthy dishes	Intense exercise, strict dieting, focusing on weight loss rather than enjoyment
Typical Outcome	Minimal or no weight gain, consistent healthy habits	Potential for yo-yo dieting, weight regained later, or failure to lose all holiday weight
Sustainability	Highly sustainable, integrates into a long-term healthy lifestyle	Less sustainable, often leads to burnout and a return to old habits

Conclusion

While the exaggerated notion of gaining five or more pounds over the holidays is largely a myth, the reality is that the small amount of weight most adults do gain can become a permanent part of their annual weight increase. The key to long-term health is not to fear holiday festivities but to approach them with a strategy rooted in balance, mindfulness, and moderation. By focusing on consistent physical activity, mindful eating, and managing stress, it is possible to enjoy the season without sacrificing your health goals. The myth of massive holiday weight gain should not be a source of stress, but rather a reminder of the power of small, consistent habits in managing your weight year-round. It’s about progress, not perfection.

For more insight into healthy eating, check out the resources from the Academy of Nutrition and Dietetics.

Frequently Asked Questions

The idea that the average person gains five or more pounds over the holidays is a myth. Research indicates the actual amount is far less, typically around one pound. The real issue is that this small gain often becomes permanent.

The feeling of significant weight gain is often due to temporary factors like increased water retention from consuming more salt and carbohydrates during holiday meals. This can cause the scale to jump several pounds temporarily, without it being true fat gain.

The most effective approach is a combination of mindful eating and consistent physical activity. Being intentional about your food choices and portions, and not neglecting exercise, can make a significant difference.

No, skipping meals can often backfire. It leads to excessive hunger, which can cause you to overeat at the main event. It's more effective to eat light, balanced meals throughout the day to keep your metabolism steady and appetite in check.

Studies suggest that people who are already overweight or have a higher BMI tend to gain more weight during the holiday season. Regular, mindful self-monitoring can help everyone, regardless of starting weight.

Adequate sleep is crucial for weight management. Lack of sleep can disrupt appetite-regulating hormones, leading to increased hunger and higher calorie consumption. Aiming for 7-8 hours of sleep per night is recommended.

Yes, stress can significantly impact eating habits. High cortisol levels, a stress hormone, have been linked to increased food intake, particularly of high-fat, high-sugar foods. Finding healthy ways to cope with holiday stress is very beneficial.

Simple changes can be very effective, such as taking a family walk after a holiday meal, organizing active games like touch football, or simply parking farther away at the store. Every little bit of movement helps burn calories and boost mood.