Weight loss trends during the holidays: What’s normal and what’s

As the holidays approach, more social gatherings, holiday meals, and daily routines are disrupted, often raising questions: How much weight might I gain? Is this “normal”? What do I actually have control over when I’m trying to lose weight?

Let’s dig into the research and practical takeaways from a weight loss trend perspective.

What is not “normal” (and may indicate concern)

Research shows that American adults typically gain about 1 to 2 pounds during the holidays (from mid-November to early January). While that may not sound like much, research shows that this weight gain often doesn’t go away afterwards and can lead to increased rates of overweight over time.

If you’re focused on weight maintenance or weight loss, some trends are worth flagging as red flags or at least signals that need to be adjusted.

• Benefits continue through spring/summer
  The problem isn’t the immediate gains, it’s the failure to return to healthy habits after the holidays. Therefore, this may lead to weight gain that continues into the new year. When excess weight persists, it can lead to long-term weight gain.
• Destroy your deficits and habits
  For people actively pursuing weight loss or weight maintenance, letting the holidays distract from your calorie or protein goals, activity levels, or sleep can hinder progress. Controlling these “levers” is important.
• Ignoring food quality and hunger signals
  Many holiday gatherings center around food, which often brings more calories from snacks, alcohol, and thick sauces. This can significantly alter energy balance—an increase of such magnitude that it can quickly offset a typical calorie deficit.

What You Can Control: 6 Smart Strategies for Staying on Track

If you notice significant weight gain (1-2 pounds well above average) or a breakdown in your habits (making weight loss or maintenance difficult), it’s worth intervening rather than accepting that “holiday weight gain” is inevitable.

Here are six actionable tips to help you stay on track this holiday season:

1. Prioritize protein

Maintaining a daily protein goal is a smart defense: higher protein helps maintain lean body mass, promotes satiety, and aids recovery from exercise. On big meal days, aim to “pre-load” protein (like Greek yogurt + fruit or lean eggs) early on so you’re less likely to overeat.

2. Stay active (even more so)

As calories increase and activity may decrease during the holidays (cold weather, social events), go beyond your usual level of activity if possible. For example, consider adding an after-dinner walk or a vacation outing that includes exercise (skiing, skating, family walks). Even if your daily routine changes, use steps as a daily anchor.

3. Manage portion size and quality

Make veggies/lean protein your “first plate” during holiday meals so you can buffer hunger and leave room for more goodies. Be careful with drinks: Calories in alcoholic or sweet drinks can add up. Instead of “all or nothing,” adopt a strategy of selective indulgence: choose 1-2 servings of foods you really want, rather than “everything on your plate.”

4. Keep your daily habits as consistent as possible

Routines like meal times and sleep can help you stay grounded during the season of indulgence and social gatherings. For example, the holidays often mean “unstructured eating.” Packing a light snack (protein + fiber) before a big event can help avoid being overly hungry when you arrive. At night, aim for a normal sleep schedule. Short sleep duration or poor quality sleep increases hunger hormones and may disrupt appetite control.

5. Mental Framework: Maintenance is Win

If you’re in a caloric deficit due to weight loss, recognizing that maintaining your weight during the holidays is the key to success. During the holidays, the goal is not necessarily to further lose weight but to prevent excessive weight gain.

6. Post-holiday rebound

After the large window period is over, return to your standard diet and exercise habits immediately. The sooner you get back into good habits, the less (if any) you’ll gain from your vacation. Use early January to reset. Reviewing your food intake, physical activity progress, step count and sleep patterns is a useful place to start.

Final Thoughts on Weight Loss Trends

The risk of small weight gain does appear to be higher during the holidays. Good news? These gains are not inevitable, especially if you control the key levers (protein, activity, sleep, structure). For people actively pursuing weight maintenance or weight loss, goals may change slightly during the holidays: Instead of striving to lose significant weight, try to reduce overeating and maintain your daily exercise routine. Gaining 1-2 pounds may feel like a setback, but after a year of hard work, it’s manageable, especially if you have a rebound plan.