How to Lose Weight During the Holidays Without Deprivation

For most people, the smart holiday goal is holding steady rather than losing. Research found adults gain just under a pound on average between mid-November and January, and they tend to keep it. Eat regular meals, choose your favorites instead of everything, watch holiday drinks, keep moving and restart at the next meal after a big one.

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How much weight do people really gain over the holidays?

Less than the often-quoted 5 pounds, but it tends to stick. In a study of 195 adults published in the New England Journal of Medicine, average weight rose 0.37 kg, just under a pound, from mid-November to early or mid-January.

The catch is that the gain wasn't reversed in the months after. Compared with their fall weight, participants were still about 0.48 kg, roughly a pound, heavier in late February or March, and there was no significant further change by the next fall. The researchers concluded that this small yearly gain probably contributes to the weight many adults add over the years. So the goal isn't perfection; it's not adding that pound.

Should you try to lose weight or just maintain?

Maintaining counts as a win. If you're partway through a plan, holding your weight steady through the holidays protects your progress without turning every gathering into a test.

If you want to keep losing, keep your weekly habits in place and expect a slower month. Either way, set one or two holiday-specific goals, such as a walk after the big meal or one dessert you really love. Our guide to setting goals that stick shows how to make them specific.

How do you enjoy holiday meals without overdoing it?

Don't arrive starving, and choose what you love. Eating regular meals that day, with protein, makes it much easier to enjoy the big one without going back for thirds.

Before you fill a plate, look over the whole spread and pick the dishes you only get this time of year; pass on what you can have any week. Start with protein and vegetables, then add your favorites in portions you'd be happy to repeat. Eat slowly and talk between bites. You don't have to finish everything, and 'No thanks, it was delicious' is a complete answer.

How much do holiday drinks matter?

More than most people expect. Sweet ciders, punches, sodas and creamy drinks add calories fast: the CDC notes that one 12-ounce regular soda has about 150 calories from sugar.

Alternate each festive drink with water; the CDC suggests tap, unsweetened bottled or sparkling water instead of sugary drinks. If you drink alcohol, remember it adds calories too, and NHLBI advises avoiding alcoholic drinks before bed as part of healthy sleep habits. Late nights matter as well, since short sleep can raise hunger; see sleep and weight loss.

How do you stay active when routines fall apart?

Keep it short and social. A 10- to 15-minute walk after a big meal, a family game outside or a quick morning walk before guests arrive all count. The CDC says activity can be broken into smaller chunks, and some activity is better than none.

Put two or three workouts on your calendar each week like appointments. Traveling? Bodyweight moves in a hotel room or a walk around a new neighborhood keep the habit alive. Florida's mild December weather is on your side here, so use it.

What if you're taking weight-loss medication over the holidays?

Keep taking it as prescribed, and don't pause or change your dose without talking to your provider first. Plan around travel so you don't miss a dose or a follow-up visit.

If you're traveling, pack your medication and supplies and note which day your weekly dose falls on. Padgett follow-ups can be done by telehealth, but only while you're physically in Florida, so schedule around out-of-state trips. Smaller portions and eating slowly help many people feel better on GLP-1 treatment; our side effects guide covers what to do if a rich meal doesn't sit well.

How do you get back on track after a big meal or a big week?

Start at the next meal, not on January 1. One heavy dinner doesn't undo weeks of progress, and NIDDK reminds you that a setback does not mean you have failed.

Don't skip meals to make up for it, which can leave you overly hungry later. Go back to your usual breakfast, take a walk, drink water and get to bed on time. Skip the January detox, too; which trends are worth it explains why. If the whole season got away from you, a spring reset is a simple way to restart, and how to keep the weight off helps you hold steady next year.

How can Padgett help through the holidays?

Your plan doesn't take a break in December. Visits with Morgan Colee, PA, continue in person at our Tampa clinic at 6904 W. Linebaugh Ave or by telehealth anywhere in Florida, so you can keep your follow-ups on schedule.

Thinking about starting before the new year? Book your visit. For the eating and activity habits that support treatment, read lifestyle habits that support GLP-1 treatment.

Personalized compounded semaglutide and personalized compounded tirzepatide are compounded drugs that have not been approved by the FDA. They have not been reviewed by the FDA for safety, effectiveness, or quality. FDA-approved products containing semaglutide and tirzepatide are available. Individual results vary.

This article is educational and is not medical advice. Talk with a licensed provider about your own health, medications and treatment options.