FLASH
Shkruar nga Pamfleti
The Christmas table is, for many people, a festive ritual, but it doesn't come without consequences: The dishes are rich, usually unhealthy, so weight gain is almost inevitable. Most people "shudder" at the idea of dealing with their weight after the holiday season.
But what does science say? How much fat do we actually gain at Christmas?
Research shows that even short periods of binge eating can cause small but measurable changes in the body. Studies that examined moderate weight gain over just a few weeks found potential effects on cardiovascular health, the immune system, and the balance of the gut microbiome.
With the average adult consuming around 6,000 calories on Christmas Day alone – more than double the recommended amount for men and almost triple for women – it’s no wonder the festive season is a time of eating stress. However, surprisingly few reliable studies have measured how much weight is actually gained – and the results are encouraging.
Weight gain is temporary
Experts agree that indulging in food for a few days is unlikely to cause significant or permanent weight gain. Most of the immediate weight gain seen on the scale comes from fluid retention, extra carbohydrates stored in the muscles, and the presence of more food in the digestive tract—not from a sudden increase in body fat. Once people return to their normal eating and exercise habits, this temporary weight usually falls off quickly.
According to Dr. Duane Mellor, a dietitian based in Leicestershire, common beliefs about calorie intake and weight gain during the festive period do not reflect reality. "Research now shows that this is not necessarily true for everyone," he says.
A person's susceptibility to weight gain depends on factors such as gender, body size, muscle mass, age, genetics, and physical activity levels. Women, for example, gain weight more easily than men, due to differences in body composition and fat storage patterns. So two people eating the same holiday meal can have very different results.
How much weight do people actually gain over Christmas?
Scientific findings are more modest than common belief: A 2009 American study that followed 195 participants over Christmas found an average weight gain of 0.37 kg over 6-8 weeks.
A similar study in Sweden reported a weight gain of 0.4 kg in non-obese adults during just 2–3 weeks of vacation. The results varied significantly among obese individuals, who showed a wide range of weight losses to gains exceeding 6.1 kg.
A 2020 British study in PLOS One followed more than 3,500 adults from late November to January and found an average weight gain of 1.35%, or about 1.2 kg. Participants' weight began to drop again between January and March, suggesting that most of the weight gain seen during the holidays is temporary and not permanent.
Other studies have found small increases in body fat, without significant changes in overall weight, while some others have found no measurable change.
Avoiding the risk of temporary becoming permanent
You don't need to go on extreme diets over Christmas to avoid weight gain, Dr Mellor stresses. "I would recommend small, realistic changes to diet and exercise that are easy to follow," he suggests.
The evidence supports this approach. A study published in the British Medical Journal followed 272 volunteers over two Christmas periods. Half were given simple instructions, such as weighing themselves twice a week and being told how much exercise they should do to offset the effects of eating festive foods, while the others carried on as usual. The results showed that those who received no advice gained an average of 370g, while those who followed simple interventions lost around 130g.
Professor Amanda Daley of the School of Sport, Exercise and Health Sciences at Loughborough University, who is the author of the study, concluded: "Our research shows that a brief intervention over the Christmas period can prevent weight gain that accumulates over time."
cONcluSiON
A few days of indulgence won't ruin a year of healthy habits. The science is clear: What you eat after Christmas matters far more than what you eat at the holiday table. Short-term weight gain is normal, expected, and mostly temporary. So enjoy the holidays and, when they're over, get back to your balanced routine.
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