¡Inevitable! At Christmas, people gain an average of between 1 and 3 pounds, according to studies

Gaining weight during Christmas seems almost an inevitable tradition. Abundant meals, sweets, drinks, and less physical activity fuel the feeling that the holidays leave lasting consequences on the scale. However, scientific evidence shows that the real impact is usually much less than what is believed.

Various studies have analyzed how much weight people actually gain during the Christmas period and the results are consistent: the average increase ranges between 1 and 3 pounds (0.4 to 1.2 kilos), and in most cases it is temporary.

In the UK, it is estimated that a person can consume up to 6,000 calories on Christmas Day alone, more than double the daily recommendation for men and almost triple for women. Even so, high-quality research indicates that these excesses do not automatically translate into large increases in body fat. A U.S. study that followed nearly 200 adults during the winter holidays found an average increase of just 0.8 pounds. Similar research in Sweden reported gains close to 0.9 pounds in non-obese adults. A broader analysis, published in 2020 in the journal PLOS One, followed more than 3,500 people from late November to January and detected an average increase of 1.35% of body weight, equivalent to about 3 pounds. Most relevant: the weight began to decrease again between January and March. Experts explain that much of the weight that appears on the scale after the holidays is not fat, but water retention, carbohydrate reserves, and increased intestinal content. When resuming the usual routine of eating and physical activity, that weight usually disappears on its own.

Factors such as sex, age, and muscle mass are determining

British dietitian Dr. Duane Mellor, cited in an article in the dailymail, warns that the old belief that every 3,500 extra calories automatically turn into a pound of weight is too simplistic. Factors such as sex, muscle mass, age, physical activity, genetics, and some medical conditions influence how each person responds to excesses. "Two people who eat the same thing at Christmas can have completely different results on the scale," says the specialist.

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Therefore, experts recommend avoiding extreme diets or drastic New Year's resolutions. Instead, they suggest small and sustainable changes, which help prevent those 1 to 3 holiday pounds from becoming a permanent increase. In short, science reassures: enjoying Christmas can be reflected on the scale, but for most people, the effect is "modest and reversible".