During the holiday season, many people notice a rise in scale despite their usual routines. Experts estimate an average gain of about 2 to 4 kilograms for some individuals, depending on personal habits, appetite, and physical activity. This pattern has been discussed by Polina Koroleva, an endocrinologist and nutritionist affiliated with the Atlas clinical network, in conversations with socialbites.ca. The message is clear: festive eating habits can push the body to store more energy, especially when indulgence becomes a regular habit rather than an occasional treat.
As described by Koroleva, the holiday period often leads to a higher intake of fatty foods and sweets, which can significantly influence body weight. The combination of rich meals, larger portions, and social pressures to partake can disrupt usual eating rhythms. When desserts, pastries, and pizza are consumed frequently, they contribute to a positive energy balance that tips toward weight gain. Alcoholic beverages add another layer of complexity by promoting fluid retention and swelling, and alcohol consumption can alter how the body processes nutrients, sometimes funneling calories toward fat storage. The cumulative effect can be a gain of 2–4 kilograms for some people, especially if indulgence stretches across multiple days (Koroleva, Atlas clinical network; cited in socialbites.ca).
Healthy metabolism can often rebound quickly after holiday excess, but there is a caveat: a tendency to gain weight may persist in some individuals, especially if there is a pattern of repeated overindulgence. In such cases, the extra pounds can become more stubborn and harder to shed. The key is recognizing early signals and adjusting habits promptly to prevent longer-term impact on body composition and health markers (Koroleva, Atlas clinical network; cited in socialbites.ca).
Active rest is a practical strategy to offset higher caloric intake. Engaging in enjoyable, moderately intense activities such as swimming, tennis, or long walks can help burn energy and improve overall fitness. This approach is not only about losing weight quickly but about supporting ongoing health, mood, and metabolic balance. Choosing foods that complement this active lifestyle is equally important; favoring local fruits, seasonal vegetables, and lean protein sources like fish can help manage intake while maintaining satiety and energy for physical activity (Koroleva, Atlas clinical network; cited in socialbites.ca).
When a holiday occurs at home, maintaining a familiar, balanced approach to meals can help prevent excessive weight gain. A practical recommendation is to structure meals as follows: roughly half the plate should consist of seasonal vegetables, fruits, and greens; about one quarter should include protein-rich foods such as fish, poultry, meat, eggs, or dairy products; and the remaining quarter should feature complex carbohydrates, including wholegrain cereals and whole grain bread. Adequate hydration remains important, with water or sugar-free beverages supporting appetite control and digestion. This approach supports steady energy levels, reduces cravings, and makes it easier to enjoy festive foods without derailing overall goals (Koroleva, Atlas clinical network; cited in socialbites.ca).
It is helpful to remember that meals eaten during celebrations do not have to be all-or-nothing. Moderation, mindful pacing, and planning can allow people to savor special dishes while staying aligned with health objectives. Keeping a balance between indulgence and nourishment can mitigate rapid weight gain and support a smoother return to routine after the holidays. The value of strategic choices extends beyond weight; it can also preserve energy, sleep quality, and overall well-being during a busy season (Koroleva, Atlas clinical network; cited in socialbites.ca).
For those who are revisiting a post-holiday weight goal, gentle, consistent actions tend to yield the best results. Regular physical activity, portion awareness, and nutrient-dense food choices can help restore balance without drastic restrictions. Hydration and a focus on protein-rich options help maintain muscle mass while supporting fat loss goals. If there is a history of rapid rebound after celebrations, collaborating with a healthcare professional or registered nutritionist can provide personalized guidance tailored to individual needs, preferences, and activity levels (Koroleva, Atlas clinical network; cited in socialbites.ca).
Overall, holiday weight changes are common but manageable with a proactive plan that emphasizes moderation, activity, and balanced nutrition. By recognizing early signals of overdoing it, individuals can enjoy festive moments while preserving long-term health and body composition. The core message remains consistent: enjoy the season, but steer choices in a way that supports well-being well beyond the holiday period (Koroleva, Atlas clinical network; cited in socialbites.ca).