Medical Review by Jennie Stanford, MD, FAAFP, DABOM
Summary:
- The holidays can lead to small but cumulative weight gain for many people.
- Sustainable weight loss after the holidays involves small changes like tracking meals, managing portions, and increasing your physical activity.
- Try to eat balanced meals focusing on healthy foods—with plenty of fruits and vegetables, whole grains, and lean proteins.
- Managing emotional eating with mindfulness and stress-reduction techniques can prevent overeating.
- Healthcare providers can help create tailored weight loss plans, including guidance on diet, exercise, and potential medications when clinically appropriate.
Post-holiday weight gain is common—but small changes can help you get back on track
The holiday season often comes with indulgent meals and fewer healthy routines, leading to weight gain for many people. Studies show that average holiday weight gain is under a pound—but since most people never lose that weight, it can add up over time. The good news is that you don’t need drastic measures to start feeling like yourself again.
Small, sustainable adjustments can help you shed the extra pounds while building habits for lasting health. Learn how to reset after the holidays so you can move toward your wellness goals, and when to contact a healthcare provider for support.
Start with a plan
Knowing where to begin your weight loss strategy can feel difficult or intimidating—but the first step can be as simple as getting organized.
The CDC recommends starting any weight loss plan by writing down why you want to lose weight. This simple action can make it easier to commit to your plan—especially if you put your reason (or reasons) somewhere that’s clearly visible to you on a daily basis.
You can follow up by starting a food and beverage journal over the next few days, where you write down everything you eat and drink. This will make you more aware of your current habits so you can make specific and effective changes.
Prioritize balanced meals
Healthy eating habits are an important part of weight loss—especially if you’ve just spent the holidays indulging in treats or rich foods with large portions.
What to eat
The Dietary Guidelines for Americans has some advice on what a balanced diet should look like. It suggests focusing on the following foods:
- Vegetables: All colors and types.
- Fruits: Whole fruits are best.
- Grains: Aim for at least 50% whole grains.
- Dairy: Fat-free and low-fat options still count, along with alternatives like soy.
- High-protein foods: For meat, focus on lean meats, poultry, and seafood. For non-meat options, consider eggs, beans, peas, lentils, nuts, and soy products.
- Oils: Vegetable oils and natural oils found in sources like nuts and seafood can be healthy in reasonable amounts.
What to avoid
The guidelines also recommend avoiding the following:
- Added sugars
- Saturated fat
- Too much sodium (salt)
- Alcoholic beverages
Portion control & balancing your plate
But a balanced diet isn’t just about what you eat; it’s also about how much. For best results, pay attention to your portion sizes and the way you balance your plate. USDA’s MyPlate is a government resource designed to help Americans build healthy eating patterns. It recommends:
- Filling half your plate with fruits and vegetables
- Filling the other half with grains and proteins (preferably whole grains and lean proteins)
- Having any dairy products as a small side—while avoiding dairy with little calcium and a high-fat content (like cream cheese, sour cream, cream, and butter).
Reintroduce regular physical activity
The holidays are a great time to relax—but when you set out to lose weight afterwards, you’ll need to move.
Although new research suggests that exercise alone may not do much to lower your weight, the act of burning calories can support weight management when combined with a balanced diet and make you less likely to regain weight over time. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week for best results.
Other benefits of exercise
Regular exercise also has lots of other benefits. These include:
- Keeps your heart healthy: Exercise helps lower blood pressure and manage conditions like diabetes and obesity.
- Builds strength: Regular activity makes your muscles and bones stronger, which can help you stay active longer during your lifetime.
- Improves energy use: Working out helps your body use sugar and fat better (which may make it easier to keep off extra weight in the future).
- Boosts your breathing: Exercise strengthens your lungs, helping you take in oxygen and get rid of carbon dioxide more efficiently.
- Supports your immune system: Staying active can help your body fight off sickness and reduce inflammation.
Simple ways to make exercise easier
Sticking to an exercise routine can be difficult. Common problems include lack of access to facilities and not feeling like you have enough time for your routine.
Because of this, you might want to try working exercise into your life in ways that don’t require specialized equipment or setting aside large blocks of time. Here are some recommendations from the American Heart Association:
- Go on walks—and take your partner, child, or dog!
- Try multiple short workouts you can do at home instead of spending hours in the gym.
- Exercise while watching TV. Podcasts and movies can also give you something else to focus on while working out.
- Walk more and drive less. If you have to take a vehicle, try parking farther away from where you’re going.
- Take the stairs instead of using the elevator.
Not all of these exercises count as moderate-intensity workouts, but they can be a great way to start moving more consistently if you’re having trouble getting into the habit.
Manage emotional eating
If you’ve ever caught yourself overeating during the holiday season to cope with difficult feelings, you’re not alone. Emotional eating is common during and after the holidays, especially when dealing with stress or fatigue—but it’s also a major risk factor for gaining weight.
Fortunately, there are several other strategies that can help you avoid turning towards food as your primary coping mechanism. These include:
- Stress management techniques
- Cognitive behavioral therapy
- Consciously choosing healthier snacks
Some research suggests that mindfulness practices may help you curb emotional eating by increasing your awareness of the internal triggers that make you seek out comfort foods. This has been shown to reduce the amount of food certain people eat, and may help prevent them from gaining weight as a result.
Seek professional guidance
Expert advice can make a big difference to your post-holiday weight loss progress. If you’re struggling to see results or aren’t sure where to start, healthcare providers can create a personalized weight loss plan tailored to your needs. A qualified practitioner can help you access:
- Guidance on diet and exercise adjustments.
- Recommendations for weight loss medications when clinically appropriate. Learn more about different weight loss medications here.
- Support for addressing challenges like emotional eating or medical barriers to weight loss.
Find a simpler way to lose weight after the holidays with Lemonaid Health
Remember: making sustainable progress is better than looking for a quick fix.
Post-holiday weight loss is about more than losing a few pounds—it’s about rebuilding habits that set you up for lasting success. Start with small, manageable steps, track your progress, and don’t be afraid to ask for help when you need it.
If you’re ready to take control of your health, Lemonaid Health offers convenient online weight loss consultations with licensed healthcare providers who can help you create a customized plan. Get started with us today so you can feel your best after the holidays.
