December 12, 2023

Navigating holiday weight gain without the stress

Special to Darkhorse Press


The holiday season often brings concerns about weight management. However, experts suggest that a few extra pounds may not be as worrisome as you might think. This guide offers a balanced perspective on navigating this period. Learn how to enjoy holiday celebrations with health and happiness in mind, without the stress over extra pounds.


The holiday season is synonymous with festive gatherings, indulgent meals, and an array of tempting treats. Many experience a slight increase in weight during this time, often due to an abundance of rich foods and decreased physical activity. Interestingly, research indicates that the actual average weight gain during this period is typically less than expected. Most individuals gain less than a pound during these festive weeks, although individual experiences can vary.

Furthermore, the number on the scale might not be the most accurate indicator, particularly during the holidays. Factors like salty foods, alcohol intake leading to water retention, and even the menstrual cycle can influence the number displayed. However, these temporary fluctuations don’t necessarily reflect long-term body composition changes.


Wondering how to relish the holiday celebrations without the stress of weight gain? Consider these expert tips:

  • Plan Ahead: Balance indulgent holiday meals with lighter, protein-rich options earlier in the day. This strategy helps manage overall calorie intake. For example, if you plan to attend a dinner party with rich, calorie-dense foods, consider a breakfast and lunch with nutritious foods like eggs or Greek yogurt.
  • Practice Portion Control: Mindful eating and moderate portions can prevent overindulgence. Allocate a smaller portion size for high-calorie dishes and fill the rest of your plate with vegetables and lean protein. This approach allows you to enjoy your favorite holiday foods without overloading on calories.
  • Eat Consistent Meals: Refrain from skipping meals to prevent overeating later. Maintaining regular meal times with balanced, protein-rich foods can keep hunger at bay and prevent overindulgence during festive meals.
  • Stay Active: Keep up physical activity to counterbalance the holiday feasting. Activities like family walks, yoga, or dancing can be fun ways to stay active and manage calorie intake during the season.
  • Maintain Healthy Routines: Define wellness-focused routines to maintain consistency during the festive season. For instance, commit to a specific number of workouts per week or ensure you’re drinking enough water daily to stay hydrated.


If you’re considering additional assistance in managing your weight, compounded semaglutide or tirzepatide may be an option. These medications work by imitating the functions of certain hormones in our body, reducing feelings of hunger and increasing feelings of fullness.

If deemed clinically suitable for you, a licensed physician from Qyral’s network can prescribe semaglutide or tirzepatide. These medications have shown promising results in aiding weight management efforts, but it’s crucial to consult with a healthcare professional for personalized guidance. 


As we enter the holiday season, it’s important to navigate the festive period with a balance of joy and health consciousness. If concerns about weight gain arise, remember that moderation and mindful choices are key. Instead of drastic measures, focus on maintaining regular exercise routines, staying hydrated, and enjoying wholesome, nutritious foods alongside the festive treats. This balanced approach ensures that any holiday weight changes are managed in a healthy, sustainable way.

Remember, holidays are about connections and creating memories. Don’t let worries about the scale steal the magic of the season. Enjoy every moment, relish the food, and savor the love — it’s what the holidays are all about! By implementing these tips to manage holiday weight gain, you’re not just taking care of your health; you’re also minimizing stress, allowing yourself to fully immerse in the festivities and cherish those precious moments of togetherness.

Visit us to learn more about how to manage your weight with Qyral! 

The information in this blog post is intended for educational purposes only and is meant to offer general guidance and information. It does NOT offer medical advice or medical treatment, does NOT constitute the practice of medicine, and should NOT be used as a replacement for licensed medical instruction.

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