Frontline Health

#120 - Small Choices Shape A Season And A Waistline

• Troy Duell

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Holiday pounds aren’t the monster under the bed—until they quietly stick around. We dig into what the research actually shows about weight gain between Thanksgiving and New Year’s, why small daily indulgences matter more than one big feast, and how routine disruptions—sleep, travel, skipped workouts, stress, and alcohol—turn a cheerful season into a slow creep on the scale. Along the way, we share a practical way to enjoy traditions without paying interest on your health in January.

We walk through the numbers: most adults gain one to two pounds during the holidays, and only a small slice see five to ten. The problem is what doesn’t come off. That lingering “holiday bump” becomes a new baseline, especially for those already managing obesity. Instead of chasing perfection, we focus on better patterns: a behavior-first mindset, quick resets after slips, and simple choices that add up—protein and fiber before events, scanning the buffet before picking, a one-plate rule with half produce and a quarter lean protein, and a hard look at liquid calories that deliver plenty of sugar but no fullness.

You’ll also hear how to pre-decide your non-negotiables, use the season’s predictability to plan, and keep movement and sleep steady even when schedules wobble. We talk about the emotional side—family, nostalgia, and the pressure to “be polite”—and share a compassionate approach that honors celebration while protecting long-term health. No moralizing, no crash plans, just clear strategies to help you feel good now and later.

Enjoy the food you love, skip what you don’t, and give yourself a short memory for slips and a long memory for wins. If this episode helps you rethink your holiday playbook, subscribe, share it with a friend, and leave a quick review so more people can find the show.

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SPEAKER_01:

Today on the Frontline Health Podcast.

SPEAKER_00:

First, most weight gained during the holidays seems to stay on. So studies show that people rarely lose all the weight they gain between Thanksgiving and New Year's. And that holiday bump kind of becomes a new baseline and contributes to that long-term weight gain. So we get comfortable, it's on our bodies. You go into the winter months, which is typically harder to work out anyway, because it's cold outside, it's darker outside, so it's harder to come off. And we also know that people who are already overweight or obese tend to actually gain more. So that one to two pounds on average is for people who aren't obese. If you are obese, typically you're going to be in that 10 pound plus range. So you've got to be extra careful when it comes to that. And then understanding that those small things actually add up. By adding uh 200 to 300 calories a day, which is unfortunately just one dessert or a couple of drinks or an extra plate over several weeks, is what really adds up. So it's not necessarily those giant binges that we're worried about where we all feel stuffed after Thanksgiving and can't get off the couch, but it's getting stuffed at Thanksgiving, not being able to get off the couch, and then every day adding a new dessert or a new drink or an extra plate. And that's when we really seem to get into trouble.

SPEAKER_01:

Welcome back to the Frontline Health Podcast by Centurion Health, where we help you take ownership of your health with health news, tips, and insights. I'm Evan.

SPEAKER_00:

And I'm Troy. And today we're actually talking about a topic that hits home for a lot of people, especially this time of year: holiday weight gain and what the science says about it.

SPEAKER_01:

Today's episode titled The Truth About Holiday Weight Gain: What the Science Actually Says. So let's set the stage. And I think it's important, Troy, to not just start with the science, but to start with the emotional side. Because a lot of people have lived in this cycle for a while. The holidays hit, they're spending time with friends and family, going to parties, and so they put on a little bit of weight. They get all excited for the new year, make some super ambitious New Year's resolutions that they're going to lose weight and get in better shape than ever before, you know, New Year, new me. And then by February, they're back to old habits because we know the vast majority of people do not stick to their new year's resolutions. And year after year, the weight just continues to creep up because they're in this vicious cycle. So this is tough for a lot of people, but what does the research actually say?

SPEAKER_00:

Yeah, I I was actually surprised because the perception and the reality are certainly a little bit different. They did some studies from across the US and Europe, and it showed that the average holiday weight gain is usually only around one to two pounds for most adults, which I thought was really, really low, while only about 10% of adults gain five to 10 pounds during the holiday seasons, which sounds like good news for all of us that hey, we're not really gaining as much weight as we thought. But here's kind of the other side of the story. Most people aren't losing those pounds afterwards, and it becomes part of that slow yearly weight creep. So while the number sounds small over five to ten years, it tends to add up, and you see people creep up in their weight gain.

SPEAKER_01:

So it's kind of like interest on a credit card. One or two pounds might not sound like a lot, but if you never pay it off, you wake up a decade later wondering, how did I get here?

SPEAKER_00:

Exactly. And for people who already struggle with weight or metabolic health issues, those few pounds can be the difference between staying stable and really kind of crossing that threshold into pre-diabetes, high blood pressure, and so many other issues that we've talked about before.

SPEAKER_01:

Let's talk about why this happens because it's not necessarily just always a lack of willpower, right?

SPEAKER_00:

Uh you're right. The holidays kind of create that perfect storm for all of us. I mean, we're all going to parties, work events, family gatherings, and you're going to be introduced to your favorite cakes, cookies, sweets, whatever it is that your grandma or aunt makes every year, or you're told to try these new desserts or appetizers that's the best thing that anyone's ever tasted. And we know that that food typically is going to be ultra-processed or high in sugar, high in fat. So it's not going to be the healthy stuff. And then when you add in the fact that you've changed your whole routine, you don't no longer have the same sleep schedule. Your workouts get skipped. You start traveling more often and it throws off your meal timing. And then you have that emotional eating that often goes with this time of year because most people are a little bit more stressful because of family tension, because of loss of a loved one. And a lot of times food or alcohol or other things become that comfort piece for us. And alcohol is also one of the other pieces. We know that those are increased this time of year. And it just gives us empty calories that also lower our inhibitions around food and the discipline that it takes to kind of stay away from some of those things that we know we should be staying away from.

SPEAKER_01:

Troy, I have to make a confession here. Um, I think we all have a little bit of guilt when grandma comes up to us with that plate of cookies and she wants to send you with food to go home, and we're faced with the decision. We don't want to hurt grandma's feelings. I have actually thrown away that plate of cookies when I that I have been sent with to go when I go home before.

SPEAKER_00:

Well, I certainly hope that your grandmother is not listening now because you may be in trouble if you have to go see your grandma anytime soon, and hopefully she'll forget all about everything you said.

SPEAKER_01:

I may be, but I just want to give people permission. You could be polite and at the same time not continue to consume all of these calories that you know you don't need after the fact.

SPEAKER_00:

Very, very true. So good word.

SPEAKER_01:

But then we know also many people have this I'll start in January mentality. They indulge during the holidays and just plan to work it all off.

SPEAKER_00:

Yeah, I think it's uh an easy habit to get into because mentally we kind of write off that time between Thanksgiving and Christmas as hey, there's no way I'm gonna be able to maintain it, so I'm just gonna blow it and forget all about it. Um, or say that you go to the first party and you blow it, and then you're like, well, there goes that plan. I'm just throwing it out the window and I'm just gonna enjoy myself the rest of the time. But what we're trying to say is just aim for that moderation, put some pieces in place that'll help keep you disciplined, and then I think you'll feel much better come January.

SPEAKER_01:

So let's get into some real specifics here. What does the science actually tell us about holiday weight gain?

SPEAKER_00:

Well, first, most weight gained during the holidays seems to stay on. So studies show that people rarely lose all the weight they gain between Thanksgiving and New Year's, and that holiday bump kind of becomes a new baseline and contributes to that long-term weight gain. So we get comfortable, it's on our bodies, you go into the winter months, which is typically harder to work out anyway, because it's cold outside, it's darker outside, so it's harder to come off. And we also know that people who are already overweight or obese tend to actually gain more. So that one to two pounds on average is for people who aren't obese. If you are obese, typically you're going to be in that 10 pound plus range. So you've got to be extra careful when it comes to that. And then understanding that those small things actually add up by adding uh 200 to 300 calories a day, which is unfortunately just one dessert or a couple of drinks or an extra plate over several weeks, is what really adds up. So it's not necessarily those giant binges that we're worried about where we all feel stuffed after Thanksgiving and can't get off the couch, but it's getting stuffed at Thanksgiving, not being able to get off the couch, and then every day adding a new dessert or a new drink or an extra plate, and that's when we really seem to get into trouble.

SPEAKER_01:

So it really is pretty obvious why this happens, right? Our habits and our environments shift in a pretty predictable way every holiday season.

SPEAKER_00:

Uh, for sure. And at the same time, we should be able to take that same predictability. We know that these parties are coming up, we know that these family gatherings are gonna happen, and we should be able to use that predictability to our advantage as well.

SPEAKER_01:

So let's talk about what people can actually do here. Maybe we're speaking to some of those people who feel stuck in that cycle that we described earlier. They know that there's gonna be some holiday weight gain, but they set that New Year's resolution, planning to lose it and more. They get burnt out because they're trying to start a habit that they've never done before and they made commitments for their future self that their present self is not willing to follow. Rinse, wash, wash, rinse, repeat. What are the mindset shifts that actually happen that help people break that pattern?

SPEAKER_00:

I think it starts with kind of that mental check first. It's not an all-or-nothing piece. It's not a, oh my gosh, I blew it, therefore I'm gonna keep blowing it. But really, it's we all blow it every day in certain scenarios. So, what's that next small healthy choice we can make? If it's one walk, if it's one glass of water, if it's pushing back on the sodas or the sweet tea, if it's not having a dessert except for one uh one event per week, those are the little things you can start to put in place to help you develop that discipline to kind of get there. And you know, we've got to go from the I'll fix it later, to that mentality of okay, I blew it at lunch today, but tonight at dinner, I'm gonna change and wanna have a lighter meal. I'm gonna have more fruits and vegetables in there, I'm gonna have some good lean proteins, and I'm gonna take a walk afterwards. Those little things can be a big, make a big difference over time if we start looking at those pieces. And then really less worried about your weight. I think that is a lagging indicator anyway, and really more about what are the behaviors you're gonna do to kind of change things. You know, move more, uh, do those simple things like taking stairs instead of the elevator, you know, park a little further away if you're at a store instead of trying to get that upfront parking spot and just keep that movement happen happening. Make sure that you're keeping your sleep cycle healthy and getting to bed on time, doing those routines that you need to make to help you get to sleep, and make sure that you're eating a good, healthy diet with uh lean proteins, with fiber, with good fruits and vegetables. And make sure that, hey, if you're full, go ahead and stop eating and move on to the next thing. Because if you do all those things and you turn it more into a stewardship mentality, it doesn't become quite as overwhelming as if you just try to look at it every single day and beat yourself up over something or don't make any changes at all to what you're doing with your health.

SPEAKER_01:

Yeah, I love that always something concept. You know, even on a bad day, you can still do something in the right direction. I think it's overwhelming to people uh when they try to accomplish these big scary things. And if you just ask yourself the question, what's the next right thing? it's a lot easier to do what's good for your body.

SPEAKER_00:

Absolutely.

SPEAKER_01:

So let's get tactical on this. Somebody's listening on the way to a family gathering or an office party for Christmas. What are some simple practical tools that they can use to stay healthy this holiday season?

SPEAKER_00:

Yeah, if if they weren't already on the way or maybe they were still at the house, then I would say get a small snack before you head out the door. So something with protein and fiber, you know, Greek yogurt, berries, handful of nuts, maybe an apple, because we know it's gonna help stabilize the blood blood sugar. It's also gonna help keep you from overeating because that fiber that you take is actually gonna make you feel full even before you get there. Predecide on what is your non-negotiable. So, what are you willing to eat and what are you not willing to eat? You're gonna have just one plate of food, or you're gonna have multiple plates of food. If there are lots of desserts there, what am I gonna go with first? If there's something that you're like, eh, I don't know if I want that, then don't get it. Just go after the things that you know you really like to eat. And if you know you're going to grandma's later in the week and she's gonna have those cookies that remind you of your childhood and you love, then skip dessert altogether for that week and just have one cheat day uh during that week. And I think that's gonna help just give you some discipline to know, hey, I'm not eating it today because I know on Friday I'm gonna be at grandma's and I'm gonna be able to eat that cookie. And then always look for ways to stay moving. Continue to walk, do uh exercises, get in the gym, whatever it may be, just stay active. And if you miss one day, then the very next day, make sure that you are uh getting moving again so you're not having two days in a row where you're not doing something.

SPEAKER_01:

Yeah, that's great. So let's put the pressure on, Troy. Let's put you in the shoes of someone who's in this situation. You're at the party, the music is on, the food is the food table is loaded. What are you doing now?

SPEAKER_00:

Yeah, I think first survey what's out there and say, okay, there's limited room, limited real estate on my plate. And I want to make sure that whatever I'm putting on the plate, I really want to eat, and that I am also getting something that's healthy. So if I see something that I'm like, eh, I don't really like that, then don't even waste the real estate with something you don't like. And then make sure that you're filling up your plate with fruits and veggies. If you can do half your plate in fruits and veggies or some kind of salad, then that is a great first start for you. And then you want to make sure that you're getting some good lean protein. You know, there's always going to be some turkey, there'll be ham, roast, whatever it is. Have about a quarter of your plate in turkey, ham, roast, uh, that lean protein. And then a quarter of your plate can be starches or something else that you really like. And that's gonna help you just kind of make sure that you're not overdoing it with certain things and make sure that you're only getting that one um plateful. And then the final thing is really slow down when you're eating. We know that if you eat well and you chew your food well, it's gonna help get your body to where it feels full faster, and it's not gonna get you to that point where you're just rubbing your belly in pain that you have eaten way too much. So slow down, talk to the people who are around you, enjoy their company, and that should help allow your body to get going. And then finally, really avoid those liquid calories. So alcohol, sodas, sugary punches, and in the south, the sweet tea, those are the things that add up very, very fast, and they don't really add much benefit or value to you from a health standpoint. So make that decision between soda and alcohol and don't do them all. So if you've got soda there and you have alcohol there, then at least cut one of them out, but maybe cut all of them out because that's gonna be the easiest way to save some calories when you're out at all these events.

SPEAKER_01:

So say somebody completely failed the test, they got all the desserts, they loaded up three-quarters of their plate with carbs. How do you stop from spiraling if you realize that you blew it?

SPEAKER_00:

Uh that is gonna happen. You are going to blow it more than likely, because we all have. But I think the biggest thing is learn from it. Look at what you did and don't do the same thing again, and then understand that the next meal is really the reset. Don't wait till next week. Make sure that your next meal you're getting back on track, kind of like what we talked about earlier. If you blow it at lunch, then eat a good, healthy diet at dinner and have that salad with protein and really low calorie and good fat in your food, and you'll get set back up quickly. And then make sure that if you blow it on the diet side, you're at least picking it up by getting the right sleep, by doing the right exercise, and then trying to get back on track with everything else if you blow it on the diet side.

SPEAKER_01:

All right, so let's summarize some key takeaways from this conversation. So, our key truths about holiday weight gain. What we know from the research is that most people only gain around one to two pounds over the holidays. The problem is that they don't ever fully lose it, regardless of their New Year's resolutions, and it adds up over the years. The main drivers we know are changes in environment and habits that happen during the holiday season, more food, more alcohol, less sleep, less movement, and more stress. The point that we really want to drive home, though, for our listeners is you don't need perfection. You need better patterns. So, some things that we mentioned. Don't show up to parties starving. Have a little bit of protein, fiber, and veggies. Choose your indulgences on purpose. So know those treats that you want to have in advance and don't go for anything that you don't really want. Limit your liquid calories and get back to your routine quickly after big meals, always looking to kind of make the next right decision, regardless of what's happened in the past.

SPEAKER_00:

Absolutely. I think uh that summarizes it pretty well. And I I'll add one more thing. I think we need to be reminded that this truly is one of the greatest times of the year where we celebrate the birth of our Lord and Savior Jesus Christ. And it should be a time for us to really enjoy those celebrations, enjoy those traditions, the special foods, and the time with our family. But it can also be at the same time a time for us to continue to steward our health. And those things don't have to be taken as opposites. We can do both, and this is a great time to really start that new habit and the new discipline of being celebratory without going over the top and losing our health.

SPEAKER_01:

That's a great word. Thank you for sharing that, and thank you so much for listening to this episode of the Frontline Health Podcast. If you liked it, be sure to subscribe, subscribe, leave a review, share this episode with a friend or family member, and as always, go out and take ownership of your health today because you are your best health advocate. Merry Christmas and Happy New Year! If you enjoyed what you heard today on the podcast, please consider leaving us a review. We would love to hear your feedback and connect with you further. You can also follow us on Instagram, X, TikTok, and YouTube. And for safe, effective, and affordable health and wellness products made in the USA, visit www.centurion.health. Thanks for listening. We'll see you next time.