Getting through the holidays without gaining weight: what the science says

December brings office parties, gift exchanges, holiday dinners and family lunches. Many people start the month expecting to gain weight and thinking they can only start over in January.

What the research found

A study by Yanovski and colleagues followed about 200 adults from September to March. Over the holidays, the average gain was less than half a kilo, far less than people expected. The problem is that this weight did not go away in the following months, and people who were already overweight were more likely to gain more.

It is the days around it that count

The holiday dinner is one night. What adds up is the leftovers, the sweets that stay on the table and the routine that disappears between Christmas and New Year.

How to get through the holidays

1. Choose what is worth it: eat the special dish of the year and skip what you can have any day.
2. Do not arrive hungry: a normal meal beforehand keeps you from overdoing it at dinner.
3. One plate, no rush: serve yourself once and eat slowly.
4. Watch the drinks: alcohol and soda add calories fast.
5. Keep walking: on the days between the holidays, it holds your routine together.
6. Give leftovers a plan: share or freeze the sweets instead of leaving them out.

This content is for information only and doesn't replace advice from a doctor or dietitian.