Holiday Weight Gain
Thanksgiving is right around the corner. This means the start of the holiday season and for many people, the potential for weight gain.
Many of us talk about this holiday gain, and what we can do to prevent it. But in reality, how much of a problem is it?
Is there a “Holiday 5” like the “Freshman 15”?
What effect do the holidays have on weight?
A recent article in the Journal of Obesity helped answer that question. This review study looked at all the available evidence to see what effect the holidays had on weight.
A total of 15 studies from the last 30 years were included in this review: 13 of them in adults, 1 in college students and 1 in children. Of the adult studies, 6 included people who were actively trying to lose weight and 1 of them included people who were self-motivated to monitor their weight.
The majority of the study participants were from the Unites States, but other countries included the United Kingdom, Sweden, Spain, German and Japan.
Results
Adults
Overall in adults, there was a consistent increase in body weight during the holiday period, which varied in length of time. Across 5 studies, the average gain ranged from 0.37kg to 0.9kg (0.82 pounds to 1.98 pounds).
However, one study did not show an increase in weight gain. In this study of 34 people, there was not an increase in weight gain or body fat over a 6-week period. Although 4 participants did gain more than 2 kg (4.4 pounds).
Adults seeking to lose weight during the holiday period also showed an average increased weight gain from 0.3kg to 0.9kg (0.66 pounds to 1.98 pounds).
And finally, adults from three different countries had increases in their body weight during different holiday periods – Thanksgiving/Christmas in the United States, Christmas/Easter in Germany, and Golden Week in Japan. Overall, participants’ weights increased between 0.2% to 0.7% during these periods.
College Age and Children
In the study of 88 children (average age 9.1) the holiday period had no effect on Body Mass Index percentile. The study of 82 university students did not show an increase in body weight, but did show an increase in body fat percentage.
Key Takeaways
In adults, there does seem to be weight gain over the holidays.
- In all but one study, adults had an average increase of 0.82 pounds to 1.98 pounds during the holidays.
Holiday weight isn’t always lost.
- Even though the weight gain isn’t big, it may stick. One study showed that after a year, this extra holiday weight wasn’t lost and may represent more than half of weight gained during the year. However in a separate follow-up, the holiday weight gain was lost.
Exercise and dieting may not protect you against the holiday weight gain.
- In one of the studies, consistent self-reported exercise did not seem to protect against the holiday weight gain. And on average, adults who were trying to lose weight actually gained weight during the holidays.
Those who are overweight tended to gain more.
- Not surprisingly, adults who were overweight or obese tended to gain more weight. Although increased food intake may be the primary cause, other factors, such as behavior, may also be contributing.
Like with other studies, this review had some limitations. These included small sample size (not that many people participating) and selection bias (people who participated may be more health conscious thus skewing results).
But, these results indicate that the holiday weight gain is real. This is something to be mindful of as we begin our holiday season.