How Much Weight Do You Actually Gain at Christmas?

Every December, the same anxiety surfaces. "I'm going to gain so much weight over Christmas."

But how much weight do people actually gain? The research tells a more reassuring story than the diet industry would have you believe.

The myth vs reality

You've probably heard claims that people gain 5-7 pounds over Christmas. It's repeated endlessly in magazines and diet company marketing.

There's just one problem: it's not true.

The landmark study on holiday weight gain, published in the New England Journal of Medicine, tracked 195 adults and found the average weight gain was just 0.37kg - less than a pound.

A UK-specific study found slightly higher gains around 1.2kg, but still nowhere near the 5-7 pounds we're told to fear.

Why this matters

When we expect catastrophic weight gain, we might restrict severely before Christmas (leading to binge eating), adopt an "all or nothing" mentality, or plan extreme January diets that are unsustainable.

Understanding that typical Christmas weight gain is modest - much of which is temporary water retention - lets us approach the season with far less stress.

The real concern

The research found something important: the small weight gained over Christmas often isn't lost in the following months.

It's not the amount that matters - it's the accumulation year after year. This is why sustainable habits matter more than dramatic post-Christmas diets.

What actually causes holiday weight gain

It's probably not Christmas dinner itself. The real culprits:

• Extended grazing - 2-3 weeks of constant treats, not one big meal
• Increased alcohol - extra calories plus lowered inhibitions
• Disrupted routines - less structure, less movement
• "Start Monday" mentality - permission to overeat now because you'll diet later

A better approach

Instead of dramatic restriction in January, focus on simply returning to your normal eating patterns.

No detox. No cleanse. No extreme measures.

Just regular meals, adequate protein, vegetables, and resuming whatever movement you normally do. The small Christmas gain will resolve itself within a few weeks.