Written by Mandeep Singh Gill, Lifestyle Health Coach
Dr. Mandeep Singh Gill, also known as Dr. Manu Gill, is a lifestyle health coach dedicated to holistic well-being and empowering clients to overcome challenges, optimize health, and build fulfilling relationships.
The holidays are a magical time filled with celebration, family, and giving. Yet, for many, the festive season brings a unique blend of joy and overwhelm. Amidst the whirlwind of feasts, gatherings, and travel, it’s easy to feel like our health goals take a back seat.
As a lifestyle health coach, I want to remind you of something important this holiday season: It’s okay to give yourself grace.
You don’t need to approach the holiday table with fear or guilt. Instead, I encourage you to embrace a mindset of balance, self-compassion, and intentionality. Here’s why that matters, what research tells us about holiday weight trends, and how this practice of self-grace can help you achieve not just your health goals but your life goals as well.
The holiday weight gain myth: Separating fact from fiction
Holiday weight gain is a widely held concern, with many believing that the average person gains up to five pounds between Thanksgiving and New Year’s Day. But what does the research really say?
According to a study published in the New England Journal of Medicine, the average holiday weight gain is closer to 0.8 to 1.5 pounds (0.36 to 0.68 kilograms). This modest increase might seem less alarming, but there’s an important caveat: most people do not lose the weight they gain during the holidays, and over time, these small increments can accumulate.
Interestingly, the trend is global. Studies from countries like Germany and Japan report similar findings, with holiday weight gain averaging around 0.5% of body weight. However, research also shows that people who are already overweight or obese tend to gain more during the holidays compared to those at a healthier weight.
While these statistics highlight the need for mindful habits, they also reveal that the fear of massive holiday weight gain is often exaggerated. Understanding these numbers can empower you to approach the season with more grace and less guilt.
Why grace matters more than guilt
It’s common to fall into the trap of an all-or-nothing mindset during the holidays. If you stray from your typical eating or exercise habits, you might feel like you’ve “blown it.” But this way of thinking is not only unhelpful but also unnecessary.
Let me propose a different perspective: Grace is more powerful than guilt. Here’s why:
1. Guilt doesn’t inspire sustainable change; grace does
When you approach yourself with kindness, you create space for reflection instead of shame. This makes it easier to realign with your goals without added stress.
2. Stress impacts your health more than holiday treats
High levels of stress can disrupt your metabolism, mental clarity, and immune system. Allowing yourself to enjoy the season without guilt can reduce this burden significantly.
3. Health is a lifelong journey
One indulgent meal or a few missed workouts will not undo the progress you’ve made. What truly matters is how you approach the months and years ahead.
Practical tips for navigating the holidays
While I believe in giving yourself grace, that doesn’t mean neglecting your health entirely. With a few simple strategies, you can enjoy the festivities while staying aligned with your goals:
1. Prioritize protein and veggies
Fill your plate with protein-rich foods and colorful vegetables before reaching for carb-heavy dishes or desserts. Protein stabilizes blood sugar and keeps you full longer, while veggies provide essential nutrients to support digestion.
2. Stay hydrated
Dehydration is often mistaken for hunger. Drinking a glass of water before meals or alcohol can help curb unnecessary snacking and promote satiety.
3. Make movement fun
Exercise doesn’t have to mean hitting the gym. Engage in family-friendly activities like a walk after dinner, a snowball fight, or a game of touch football to keep moving while making memories.
4. Use the 80/20 rule
Enjoy your favorite holiday treats without guilt, but aim to balance indulgences with nutrient-dense foods about 80% of the time. This approach allows you to savor the season while maintaining balance.
5. Weigh yourself for awareness, not judgment
Daily or weekly self-weighing can promote awareness and encourage mindful choices without letting the scale dictate your self-worth.
Grace and goal-setting
Practicing self-grace isn’t just about surviving the holidays; it’s a skill that translates into achieving your bigger goals in life. Whether you’re aiming for improved health, a fulfilling career, or stronger relationships, giving yourself permission to stumble and recover is critical for long-term success.
1. Progress over perfection
When pursuing any goal, it’s easy to get caught up in perfectionism. However, research shows that people who focus on progress rather than perfection are more likely to achieve their objectives. The holiday season offers a perfect opportunity to practice this mindset. Instead of focusing on what you didn’t do, celebrate the small wins, like choosing a healthier option at dinner or going for a 15-minute walk.
2. Resilience through self-compassion
Goals aren’t achieved in a straight line. Setbacks are inevitable, and how you respond to them matters more than the setbacks themselves. Just as you wouldn’t expect a single holiday indulgence to derail your health entirely, you shouldn’t let one mistake or even a series of them derail your broader goals. Self-compassion builds resilience, giving you the confidence to keep moving forward.
Behavioral insights: Breaking the all-or-nothing mindset
Holiday habits can have a ripple effect in the months ahead. Research shows that people who adopt mindful eating practices are less likely to gain weight during the holidays and more likely to maintain those habits into the new year. This might include slowing down during meals, savoring every bite, and stopping when you feel full.
Another powerful tool is self-reflection. Instead of viewing indulgences as failures, ask yourself:
What did I enjoy most about this meal or celebration?
How did it make me feel physically and emotionally?
What can I do to feel even better tomorrow?
This simple exercise can shift your mindset from guilt to gratitude and help you develop a more positive relationship with food and your body.
The gift of starting fresh
January often brings a wave of “New Year, New You” messaging, but here’s what I want you to remember: You don’t need a new you; you’re already enough. What you might need is a renewed commitment to yourself, your health, and your goals.
Whether you decide to reset on January 1st or February 15th, your health journey is uniquely yours. Progress, not perfection, is the true measure of success.
Closing message: Celebrate progress, not perfection
This holiday season, I encourage you to focus on what truly matters: celebrating love, connection, and gratitude. Your health is not a sprint; it’s a lifelong journey. If you stumble, give yourself the gift of grace and the courage to keep going.
From my family to yours, I wish you a holiday season filled with joy, health, and the peace of knowing that your worth isn’t measured by the scale or the mirror. It’s measured by the light you bring to those around you.
Statistics and resources
Average holiday weight gain: ~0.8 to 1.5 pounds (New England Journal of Medicine).
Long-term impact: Weight gained during the holidays often isn’t lost in the following months.
Global trends: Holiday weight gain averages around 0.5% of body weight in countries like Germany and Japan (Harvard Health).
Mindful eating reduces stress and promotes better choices: (Healthline).
Read more from Mandeep Singh Gill
Mandeep Singh Gill, Lifestyle Health Coach
Dr. Mandeep Singh Gill, also known as Dr. Manu Gill, is a lifestyle health coach passionate about holistic well-being and empowering clients to transform their lives. He holds a medical degree from Aureus University School of Medicine, having completed clinical training in cities like New York and Chicago. During the COVID-19 pandemic, he worked as a Case Manager for Ontario's Ministry of Health and the City of Hamilton, demonstrating his dedication to public health. Now, as a health coach, he focuses on disease prevention, mind-body transformation, and guiding clients to take control of their health and relationships.
