It’s that time of year again: the social invites multiply, the comfort foods appear in full force, and the familiar idea rises: “If I can just get through the holidays, I’ll worry about my weight later.” Many people operate with the assumption that the holiday season automatically means weight gain, and that it’s inevitable. But let’s pull back and examine whether this assumption serves you, or holds you back.
Here’s the myth: the holidays will derail your progress, you’ll gain big, and you might as well pause your efforts until the calendar flips to January.
It feels logical. The sweets are everywhere. The gatherings are frequent. Your schedule is disrupted. But here’s the fact: yes, many people do see weight creep during the holidays, but for most, the amount is far smaller than popular belief. Even more important, much of the time it’s the pattern after the holidays that matters more than the immediate gain. For instance, one study found the average weight increase during the holiday period was about 0.37 kg (less than one pound), which is far less than the commonly quoted “5 pounds or more” (source). What’s more, the concern isn’t only weight gain during the holidays, but that much of this gain isn’t lost afterward, and it becomes part of the upward trend (source).
So here’s what you need to keep in mind: The holidays don’t have to be a turning point where you give up. Instead, they can be a moment of conscious choice. You can still enjoy the gatherings, flavors, and memories, and you can still hold onto your momentum. The season doesn’t demand you let go of your habits. In fact, practicing your habits through this period is one of the strongest indicators you’ll walk into the new year ahead, not behind.
What does that look like in real life? Start by checking the story you tell yourself: “I’ll worry about this in January” is a tempting narrative, but it sets up a pause (or derailment) rather than a pivot.
What if instead you said: “I’m choosing to stay engaged through December so January starts strong”?
That mindset shift makes all the difference. On the practical side, focus on the behaviors you can control: keep your protein and vegetable intake steady, maintain your usual workouts (even if you adjust the timing), and build in small recovery habits when your schedule is packed. Because when you let your habits slip now, meals become less planned, workouts get skipped, sleep suffers, and it’s that cumulative erosion of routines that leads to drift, not the isolated cookie or extra drink.
Here’s another powerful piece: If you see some slip happen, it’s not game over. The “holiday pause” isn’t a badge of honor — it’s an opportunity to return.
The truth is, the real loss isn’t the cookie, it’s the mindset that “I’ll restart later and skip now.” That mindset makes it far harder to resume once January arrives. And when you shift from “starting over” to “staying on course,” you eliminate the extra emotional weight of reset, guilt, and trying to make up for lost time. So this holiday season in 2025 don’t buy into the expectation that weight gain is inevitable or that the only solution is to start fresh in January 2026. Instead, honor the season’s joy, connection and flavors, and stick to your plan with small wins, consistency, and intentionality. Because the most powerful thing you can carry into the new year isn’t a regretful reset, but a momentum that stayed in motion.
And if you need some help to pull this all together, we got your back! Connect with a free nutrition consultation HERE to see how our coaching can help you.
Until next time, be well!