Why Do We Gain Weight Over the Holidays? Tips to Stay Healthy Between Halloween and New Year’s

As the season shifts from Halloween candy to Thanksgiving feasts, and into the festivities of December, many people find themselves slowly gaining weight. But this yearly trend isn’t only about indulging in seasonal treats – it’s driven by a combination of physiological, environmental, and psychological factors that make it a challenging time for weight maintenance. Let’s explore why this happens and how to navigate the season with a healthy balance.

1.? Caloric Surplus from Holiday Foods

The holidays bring a surge of calorie-dense foods. From Halloween candies to Thanksgiving pies and holiday cocktails, these treats often contain high amounts of sugar, fat, and carbohydrates.

While indulging on occasion is no problem, frequent celebrations mean more frequent opportunities to overeat, leading to a caloric surplus that can quickly add up to extra pounds.

2. ?Shorter Days and Colder Weather

Winter’s short, dark days can disrupt our circadian rhythm, which influences hormones like melatonin and cortisol. With more melatonin, we feel sleepier and less active, while changes in cortisol levels can impact cravings and appetite.

Cold weather also limits outdoor activities, making it harder to get the daily movement our bodies need to maintain a balanced weight.

3. ?Social Pressure and Emotional Eating

Holiday gatherings are a major part of the season, and food is often the center of these events. It’s common to feel pressured to indulge to match the festive spirit, which can lead to overeating.

This time of year can also bring about stress or even seasonal depression. Many people turn to comfort foods as a way to cope, which can lead to weight gain.

4. ?Hormonal and Biological Influences

Some research suggests that in colder months, our bodies may increase hunger cues as a way to store more energy (body fat) as insulation. While this survival mechanism was essential in pre-modern times, it’s less helpful in today’s world but can still impact our behavior.

?Reduced exposure to sunlight can also lead to Vitamin D deficiency, which has been linked to weight gain and a decrease in serotonin levels, affecting mood and appetite regulation.

5. ?Lack of Routine

Many people find their routines disrupted by holiday events, travel, and breaks from work or school. Routine disruptions can lead to irregular eating and exercise patterns, making it easy to fall into habits that don’t align with health goals.

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How to Enjoy the Season Without the Weight Gain?

1. ?Stay Active Indoors:?

Find ways to keep moving, like home workouts, yoga, or walking at an indoor track. There are so many workout available on the internet these days.? Many fitness professionals offer online classes that will fit your schedule. ?Many shopping malls open before the stores open so people can walk inside. Or, just bundle up and get out there! ?Regular activity can help stabilize mood and manage cravings. It will also help you sleep better!

2. ?Set Realistic Goals:

Rather than aiming to lose weight, focus on weight maintenance. This can remove some of the pressure and allow you to enjoy the holidays without strict restrictions.

3. ?Mindful Indulgence:

Enjoy your favorite seasonal foods mindfully. Pick what you genuinely want, savor it, and eat slowly. This approach can help reduce the likelihood of overeating.

4. ?Stay Hydrated and Prioritize Sleep:

Both dehydration and lack of sleep can impact hunger and appetite control, so aim to stay hydrated and get adequate rest.

5.? Be sure you are getting your daily protein requirements:

Cravings for carbs are held in check because of the dopamine increase from protein intake. Getting plenty of protein also helps you feel full longer.? Protein can also help stabilize your blood sugar levels.? Try eating a protein snack before you go to that holiday party.? Fill a quarter of your plate with protein and then half the plate in veggies.? Also, try having a protein shake before the party.? You’ll feel full and make healthier choices.? How much protein do you need?? Calculate ?0.7-1 gram of protein per pound of body weight per day.

6. ?Plan for Post-Holiday Reset:

Remind yourself that a few celebrations won’t undo your health efforts.? ?The celebrations during the season are celebrated over a handful of days.? Do your best to stay on track. Planning a reset for a fresh start in the new year can be motivating and help you enjoy the season without guilt.

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This winter season doesn’t have to be synonymous with weight gain. By understanding the “why” behind these holiday tendencies, you can be better equipped to navigate the days ahead with a balance of enjoyment and self-care.?

Now is the perfect time to set up healthy habits for the holiday festivities to come.? It has certainly taken the fear out of the past weight gain associated with the holiday celebration for me and so many clients I work with!? Reach out for a free conversation about your goals and free coaching and accountability to set you up for lifelong success with a program that works seamlessly with your busy schedule that will only get more hectic over the next several weeks.? Manage this hectic time with ease as you look and feel your best. ?It is the best gift you can give yourself this holiday season.?

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Until next time my friends...be well!

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