If you stepped on the scale the morning after Christmas and immediately thought, "well…that escalated quickly," you’re not alone.
But according to Molly Kimball, registered dietitian with Ochsner Hospital, those post-holiday numbers don’t always tell the full story.
“Holiday weight gain varies widely from person to person,” Kimball says. “Some people may see three to five pounds, while others might see as much as fifteen.”
Before assuming the worst, she says it’s important to wait.
“In most cases, what people are seeing right after the holidays is water weight,” Kimball explains. “Extra carbohydrates can stick around, and depending on when you weigh yourself, the actual food from the meal may still be in your system.”
Kimball says one smart strategy during big holiday meals is to choose indulgences intentionally.
“Focus on the foods you don’t normally eat throughout the year,” she says. “Let those be your splurges, and go lighter on the things you see all the time.”
She also recommends letting the celebration itself do some of the work.
“A lot of extra calories come from grazing,” Kimball says. “If you get caught up in good conversation or a family game, you’re less likely to mindlessly snack.”
After the plates are cleared, Kimball says the most important thing is self-compassion.
“Don’t beat yourself up or spiral because of one heavy meal,” she says.
When everything is added up, she says the long-term impact is usually far smaller than people fear.
“On average, most people retain about one pound per year from the holidays,” Kimball notes. “That’s about ten pounds over a decade.”
As for getting back on track, Kimball says movement matters, but consistency matters more.
“Getting moving quickly is great, but staying in motion is the key, instead of lofty goals, choose something measured and engaging like a daily walk with a friend or picking up a physical hobby you enjoy.”
Her bottom line?
“Progress isn’t about perfection; it’s about what you do most of the time.”